Food
Kids Daily Food Plans
D
o not be concerned if your kid does not eat the exact
amounts suggested. Each child's needs may differ
from the average, and appetites can vary from day to
day. Try to balance the amounts over a few days or a week.
Your child’s doctor can track his or her height and weight
over time to identify specific needs.
Food plans are based on average needs by age and activ-
ity level. Your kid's food needs also depend on how fast he
or she is growing and other factors.
Offer different foods from day to day. Encourage your
child to choose from a variety of foods. Beverages count,
too, make smart choices. Limit the amount of empty calo-
ries (solid fats & added sugars), and to keep sodium low
choose and prepare foods with little or no salt.
Breakfast
M
T
W
H
F
Omelet with corn, red peppers, and onions
Banana Nut Waffles
Toasted whole wheat bagel with banana
Oatmeal with peaches and pecans
Greek Yogurt with berries and granola
Lunch
M
T
W
H
F
Cold pasta and veggie salad with strawberries
Pita sandwiches with turkey and sprouts
Peanut butter on whole wheat with strawberries
Sub sandwiches with baby carrot sticks
Chicken salad wraps
Snack
M
T
W
H
F
Cucumbers and ranch dip
Crackers and Cheese
Melon balls on skewers
Apples with peanut butter
Carrots and Almonds
Dinner
M
T
W
H
F
Burritos with refried beans
Corn Quesadillas
Burgers with roasted broccoli
Fried Rice with spinach salad
Grilled Chicken with Pasta
Make physical activity a
regular part of the day
Fitting activity into a daily routine can be easy. Keep it
interesting by trying something different on alternate days.
Every little bit adds up and doing something is better than
doing nothing. Make sure your kids do at least 10 minutes
of activity at a time, shorter bursts of activity will not have
the same health benefits. For example, walking the dog for
10 minutes before and after school can add to the weekly
goal. Keep them ready anytime in comfortable clothes
and running shoes.
Walk, jog, skate, or cycle.
Swim, take a class in martial arts or dance.
Play racket ball, tennis, or squash.
Play basketball, softball, or soccer.
Take a nature walk.
Most important — have fun while being active!
Page 8 The Portland Skanner January 25, 2012