What to Feed Kids Every Day

Sample Menus

A Terrific Toddler Menu

Breakfast

1/2 hard-boiled egg

1 piece whole-grain toast

1/2 cup berries

3/4 cup milk

Snack

1 piece string cheese (Slice it to reduce the risk of choking.)

Water

Lunch

1/2 cup mini pasta tossed with 2 tsp. olive oil and 1/2 cup broccoli

3/4 cup milk

Snack

1 small banana (slice it first)

Water

Dinner

1/2 cod filet (sauteed in a little oil)

1/2 cup cooked brown rice

1/2 cup cooked squash

Water

YOU CAN ADD

A 50- to 70-calorie treat like a cookie, ice pop, or mini piece of chocolate

A Day Plan for Preschoolers

Breakfast

Mini whole-grain bagel with 1 Tbs. peanut butter

5 large sliced strawberries

3/4 cup milk

Snack

6 baby carrots and 1/2 cup broccoli with 2 Tbs. low-fat ranch dip

Water

Lunch

Turkey-and-cheese sandwich on whole-grain bread

1/2 cup apple slices

Water

Snack

2 Tbs. hummus

5 whole-grain crackers

Water

Dinner

1/2 small piece (2 ounces) grilled chicken

10 sweet-potato fries

Dinner roll

1/2 cup grapes

3/4 cup milk

YOU CAN ADD

A 50- to 70-calorie treat such as a cookie, ice pop, or mini piece of chocolate

Meals for School Kids

Breakfast

1 cup whole-grain cereal

3/4 cup milk

1 slice cantaloupe

Snack

8 tortilla chips with 1/4 cup each tomato salsa and black beans

Water

Lunch

1-1/2 cups chicken vegetable soup with 5 saltines

1/4 cup raisins

1/2 cup berries

3/4 cup milk

Snack

3 cups oil-popped popcorn sprinkled with 2 Tbs. grated Parmesan cheese

Water

Dinner

Turkey burger on a roll

1/2 cup green beans with almond slivers and 2 tsp. olive oil

Orange

3/4 cup milk

YOU CAN ADD

A 50- to 70-calorie treat like a cookie, ice pop, or mini piece of chocolate

Originally published in the May 2010 issue of Parents magazine. Updated December 2012

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