Your child relies on you to provide plenty of nutritious foods that foster healthy growth and development. A daily menu for your kids should include breakfast, lunch, dinner, a mid-morning snack and an afternoon snack. Healthy Children recommends including foods from all the food groups throughout the day so your child gets all of the nutrients he needs to continue growing. Having a few meal ideas on hand will help you create daily menus that meet your child's nutritional needs.
Breakfast Menu
Your child will need to eat a nutrient-dense morning meal to start the day with enough energy for playing, learning and being physically active. A healthy breakfast will include protein, fiber, calcium, vitamins and minerals. A bowl of whole-grain cereal with skim milk and strawberries will supply fiber, protein, calcium and vitamin C. Oatmeal with raisins and skim milk supplies fiber, protein, calcium and potassium. An omelet with vegetables and low-fat cheese provides protein, vitamin A, fiber and calcium. Pass on sugary cereals and pastries because they have several grams of sugar and little nutrition.
Lunch Menu
A healthy lunch should contain some protein for afternoon energy, as well as plenty of vitamins and minerals from fruits and vegetables. A peanut butter sandwich on whole-wheat bread is a favorite among children and supplies fiber and protein. Add apples, berries, melon or a peeled orange for vitamin C, vitamin A and potassium. Carrot sticks, cherry tomatoes or steamed peas will add fiber and vitamin A to your child's lunch. Pair vegetable soup with a peanut butter sandwich for a nutritious lunch. A glass of skim milk is an important part of lunch because it provides a good dose of calcium. Restrict packaged foods, like macaroni and cheese, because they are often loaded with salt.
Dinner Menu
Dinner will give your child the sustenance to sleep all night without waking up hungry before breakfast. Your child's dinner should include a lean protein food as well as at least one serving of vegetables. Whole grains are another filling food that will provide fiber. A lean chicken breast with brown rice and broccoli is a nutrient-dense meal that provides protein, fiber and vitamin C. Whole-grain pasta with lean hamburger meatballs, tomato sauce and roasted vegetables supplies fiber, protein and vitamin A. Add a glass of skim milk to ensure that your child gets plenty of calcium.
Morning and Afternoon Snacks
Snacks are an important part of your child's daily menu because they give you a chance to increase her intake of important nutrients. Fresh fruit and vegetables are always nutritious snacks that provide many vitamins and minerals. Low-fat cheese and yogurt will help your child get sufficient amounts of calcium, and also supply protein. Nuts and seeds contain protein, fiber and unsaturated fats. A whole-grain bagel or English muffin are loaded with fiber for several hours of between-meal energy.
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