More kids are overweight these days. According to Iowa State University, "The number of overweight children (ages 6 to 11) has almost quadrupled in the past four decades." But feeding your child a nutritious menu that is high in fiber, and low in sugar and fat, can help ensure he stays at a healthy weight. Add in daily exercise, which can be as simple as playing outside with friends for an hour, for a well-rounded fitness and nutrition plan.
Breakfast
Whole grains, low-fat dairy and fruit or fruit juice are a great start to the day because they provide a healthy and natural source of energy. A good sample menu you might consider:
• ¾ cup whole grain cereal or ½ cup oatmeal or half of a whole grain bagel or one slice of whole grain toast (grains)
• Low-fat cream cheese or ½ oz. reduced-fat melted cheddar on the toast or bagel (dairy)
• 1 cup low-fat milk (½ cup whole milk if the child is under 2 years old) or ½ cup yogurt (dairy)
• ½ cup applesauce, pears canned in juice or light syrup, berries for a cereal topping or orange segments; or ½ cup fruit juice (fruit; dilute clear juices, such as apple or grape, with 50 percent water)
• Water to drink
Mid-Morning Snack
Snacks are important for kids because they have small stomachs. Healthy snacks between meals will prevent your child from overeating at other times. Some dairy and fruit will provide protein and energy and keep your child going until lunch.
• ½ cup yogurt, or 1 cup low-fat milk, or 1 oz. low-fat cheese, or 1 stick of low-fat string cheese (dairy)
• ½ ripe banana, or ½ cup applesauce, or ½ apple cut into slices (fruit)
• Water to drink
Lunch
For a well-rounded lunch, serve your child a meat or other protein, two servings of vegetable or fruit (or one of each), whole grains, and milk or other dairy.
• 1 hard-boiled egg, or one slice low-fat deli meat, or tuna canned in water (protein)
• 1 slice of whole wheat bread, or ½ whole grain bagel, or ½ whole grain pita bread; can be made into a sandwich with the meat or tuna (grains)
• 1 piece of lettuce on the sandwich, or 3 to 4 baby carrots on the side (vegetable)
• ½ apple cut into slices, or half of a pear or peach canned in juice or light syrup (fruit)
• 1 cup low-fat milk, or ½ cup yogurt (dairy)
• Water to drink
Mid-Afternoon Snack
For a balanced and healthy snack, select two of four food group choices: meat or other protein, vegetable or fruit, whole grains or milk. Just like at every meal and snack, also give your child water to drink.
• ½ hard-boiled egg (protein)
• 1 slice whole wheat bread (grains)
or
• ½ cup apple slices with 1 tbsp. peanut butter to dip them in, and 1 tbsp. raisins (fruit with a protein dip)
• ½ cup low-fat milk (dairy)
or
• ½ cup carrot sticks or baby carrots with 1 tbsp. low-fat ranch dressing as dip (vegetable)
• 4 whole wheat crackers (grains)
Dinner
For a child, dinner should be similar to lunch portions. Once again, serve your child a meat or other protein, two servings of vegetable or fruit (or one of each), whole grains, and milk or other dairy.
• 1 fist-sized serving (2 oz) of lean beef or pork, or grilled chicken or fish, or baked beans or lentils (protein)
• ½ whole wheat bun or 1 slice whole grain bread or ½ piece cornbread or ½ cup whole grain pasta (grains)
• 3 to 4 tbsp. cooked squash, or corn, or broccoli, or asparagus, or a ¼ cup lettuce and tomato salad (vegetable)
• ¼ cup pineapple or diced peaches canned in juice or light syrup, or ¼ cup applesauce or fresh apple slices (fruit)
• 1 cup milk, or ½ cup yogurt, or ¼ cup custard or milk pudding (dairy)
• Water to drink
Bedtime Snack
Bedtime snacks are optional, but some children sleep better with one. If your child has acid reflux or GERD (gastroesophageal reflux disease), however, skip this so that it has been three or four hours since he last ate before lying down. Even liquids can trigger reflux symptoms.
• 1 cup low-fat milk (¾ cup for children under 6); with Ovaltine or warmed with a spoonful of honey as a variation
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