Complete and balanced meals are important for children to be healthy. Good nutrition has a positive impact on behavior and school success. Meals should include something from each of the four food groups: Grains, produce (fruits/vegetables), dairy and protein (meat/beans/eggs).
Examples would be:
Monday –
Ham and cheese sandwich – grain, dairy, protein
Fruit cup – produce
Tuesday –
Pasta salad with cheese and turkey – grain, protein
Carrot sticks – produce
Wednesday –
Sunflower butter (NOT peanut butter!) -protein
Wheat crackers – grain
Banana – produce
Yogurt – dairy
Thursday –
Hardboiled egg – protein
String Cheese – dairy
Wheat crackers – grain
100% juice – produce
Friday –
Refried beans and cheese wrapped in a tortilla – protein, dairy, grain
Strawberries – produce
Avoid serving chips, sweets and other processed (or “junk”) foods. Healthy meals are important to your child’s growth and development and will help ensure a good day at school!
A Work Week’s Worth of Power Breakfasts
MONDAY: Whole-grain cereal such as Cheerios or Total, skim milk and a banana
TUESDAY: Two slices whole-wheat toast spread with peanut butter, an apple, glass of skim milk
WEDNESDAY: Toasted whole-grain English muffin topped with a slice of cheese (you can melt cheese on top in the toaster oven or microwave if you wish), fresh fruit and glass of skim milk
THURSDAY: Two toasted whole-grain frozen waffles topped with cottage cheese and fresh fruit, glass of skim milk
FRIDAY: Breakfast smoothie: blend skim milk, vanilla yogurt, and fresh or frozen fruit. Enjoy with two graham cracker squares.