Making a weekly plan for what you will feed your child allows you to serve well-balanced meals and snacks that support his growth and development. Include plenty of foods from each food group to ensure that your child is getting adequate amounts of nutrients that are essential to his health. Planning a week's worth of meals saves time and money as well. Keep portions appropriate for your child's age to prevent overeating or undereating.
Breakfast
A healthy breakfast sets the stage for the entire day. It gives your child a boost of energy, offers nutrients and fills her stomach until she eats again. Include a healthy mix of protein, complex carbohydrates and healthy fats for satiety and fuel. Try oatmeal made with low-fat milk and served with fresh berries. Scrambled eggs on whole wheat toast with an apple or a fruit smoothie made with low-fat milk and a spoonful of flaxseed are other healthy alternatives. The fruit provides fiber, vitamins A and C and antioxidants, which support immunity, aid in healthy digestion and fight diseases such as cancer.
Lunch
Eating lunch gives your child the energy he needs to finish out the school day, play sports and do homework before dinner. School cafeteria meals are not always a healthy choice, as many contain a large amount or salt or sugar, while a la carte items are not regulated as to how much fat and calories they contain. Allow your child to pack his own lunch, which increases the odds that he will eat it. Good choices include a lean turkey and low-fat cheese sandwich on whole-wheat bread with sliced vegetables and some baked potato chips. Or try vegetable soup in a thermos with whole-grain crackers and a piece of fruit. Leftover pasta with tomato sauce and fresh fruit makes a healthy lunch as well.
Snacks
Snacks are good way for children to get the calories they need to grow and learn and are also a healthy way to increase their nutrient intake. Snacks should consist of protein and carbohydrates, for long-lasting energy, but should be low in fat and calories. Nuts with string cheese, yogurt with granola, fruits and vegetables, or a half a peanut butter and jelly sandwich are good options at snack time. Include snacks in your meal plan so they are on hand when your child's hunger strikes. This will help keep older kids from hitting the vending machine at school and ensures that a healthy snack is always available at home.
Dinner
Dinner is a good time for you to model healthy eating habits for your child. It is also a way for you to reconnect and share the details of your day. Serving a healthy meal fills your child's stomach until morning and allows her to get some additional nutrition. Let your child help choose and prepare meals she enjoys eating so that she is more likely to try different foods. Try salmon with brown rice and steamed vegetables, thin-crust pizza with low-fat cheese and vegetables, bean burritos with sliced avocados and low-fat cheese, or lean hamburgers served with baked fries and a tossed vegetable salad.
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