Healthy Habits

Is your child getting the nutrition she needs? Make sure with our extra-easy eating plans.

Sample menu for a 2- to 3-year-old

Breakfast

1/3 cup low-sugar cereal such as Cheerios topped with 1/3 cup low-fat milk

1/2 banana

3/4 cup low-fat milk

    Morning Snack

    1/2 cup orange juice

    1 low-fat graham cracker

      Lunch

      1/4 cup cottage cheese

      1/2 whole grain English muffin

      1 peach, plum, or nectarine

      Water

        Afternoon Snack

        3 dried figs

        1 cup low-fat milk

          Dinner

          2 oz. baked or grilled chicken

          2 oz. baked potato

          1/4 cup cooked carrots

          Water

            Evening Snack

            1/3 cup pineapple pieces

              Sample menu for a 4- to 5-year-old

              Breakfast

              1/2 cup low-sugar cereal such as Cheerios topped with 1/2 cup low-fat milk

              Banana

              2 low-fat graham crackers

              1/2 cup low-fat milk

                Morning Snacks

                6 oz. low-fat fruit yogurt

                1 peach, plum, or nectarine

                  Lunch

                  1/2 turkey and cheddar cheese sandwich in a whole-wheat pita

                  5 baby carrots

                  1/2 cup orange juice

                    Afternoon Snacks

                    1 slice whole grain bread spread with 1 Tbs. peanut butter and 1 Tbs. jelly

                    1/2 cup low-fat milk

                      Dinner

                      1 cup pasta with 1/3 cup broccoli and 2 oz. skinless chicken tossed with 1/2 Tbs. olive oil and 1 Tbs. parmesan cheese

                      Glass of water

                        Evening snack

                        1/2 cup frozen yogurt topped with fruit

                          Sample menu for a 6- to 7-year-old

                          Breakfast

                          1 whole-grain waffle topped with 2 Tbs. fruit spread and 1 Tbs. raisins

                          1/4 cup berries

                          1 cup low-fat milk

                            Morning Snack

                            3/4 cup low-fat yogurt

                            water

                              Lunch

                              2 Tbs. peanut butter and 1 Tbs. jelly on 2 pieces whole-wheat bread

                              1 apple

                              10 baby carrots

                              Water

                                Afternoon Snack

                                10 baked tortilla chips topped with 2 Tbs. fat-free refried beans

                                1/2 cup 100% juice or water

                                  Dinner

                                  3/4 cup pasta topped with 1/4 cup tomato sauce, 2 oz. chicken or fish, 1/4 cup broccoli, and 2 Tbs. parmesan cheese

                                  1/2 cup salad with favorite dressing

                                  1 cup low-fat milk

                                    Dessert

                                    1/2 cup raspberry sorbet topped with sliced peaches

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