HEALTHY FOOD: Kids Daily Food Plans and Exercise
February 01, 2012Do not be concerned if your kid does not eat the exact amounts suggested in diets. Each child's needs may differ from the average, and appetites can vary from day to day. Try to balance the amounts over a few days or a week. Your child’s doctor can track his or her height and weight over time to identify specific needs.
Food plans are based on average needs by age and activity level. Your kid's food needs also depend on how fast he or she is growing and other factors.
Offer different foods from day to day. Encourage your child to choose from a variety of foods. Beverages count, too, make smart choices. Limit the amount of empty calories (solid fats & added sugars), and to keep sodium low choose and prepare foods with little or no salt.
M Omelet with corn, red peppers, and onions
T Banana Nut Waffles
W Toasted whole wheat bagel with banana
H Oatmeal with peaches and pecans
F Greek Yogurt with berries and granola
M Cold pasta and veggie salad with strawberries
T Pita sandwiches with turkey and sprouts
W Peanut butter on whole wheat with strawberries
H Sub sandwiches with baby carrot sticks
F Chicken salad wraps
M Cucumbers and ranch dip
T Crackers and Cheese
W Melon balls on skewers
H Apples with peanut butter
F Carrots and Almonds
M Burritos with refried beans
T Corn Quesadillas
W Burgers with roasted broccoli
H Fried Rice with spinach salad
F Grilled Chicken with Pasta
Make physical activity a regular part of the day
Fitting activity into a daily routine can be easy. Keep it interesting by trying something different on alternate days. Every little bit adds up and doing something is better than doing nothing. Make sure your kids do at least 10 minutes of activity at a time, shorter bursts of activity will not have the same health benefits. For example, walking the dog for 10 minutes before and after school can add to the weekly goal. Keep them ready anytime in comfortable clothes and running shoes.
Walk, jog, skate, or cycle.
Swim, take a class in martial arts or dance.
Play racket ball, tennis, or squash.
Play basketball, softball, or soccer.
Take a nature walk.
Most important — have fun while being active!