Creating a Healthy Meal Plan for Your Child

Creating a healthy meal plan for your child is an important part of ensuring that they get the right nutrients for their growing bodies.

Understanding the Recommended Daily Allowance

The first step in creating a healthy meal plan is to understand the recommended daily allowance for each food group. The USDA recommends that children get a certain amount of fruits, vegetables, grains, protein, and dairy each day. For example, children between the ages of 2 and 3 should have:

• 1 cup of fruit
• 1 cup of vegetables
• 3 ounces of grains
• 2 ounces of protein
• 2 cups of dairy

Planning Balanced Meals

Once you know how much of each food group your child should be eating, you can start planning meals that include a variety of foods from each group. For example, you might plan:

• Breakfast: Whole grains, like oatmeal or whole-grain toast, along with some fruit and milk.
• Lunch: A turkey and cheese sandwich on whole-grain bread, along with some baby carrots and a yogurt.
• Dinner: Baked chicken with a side of brown rice and green beans.

It's important to make sure that the meals you plan are balanced and provide all of the nutrients your child needs. You should also aim to include a variety of different foods to keep things interesting and prevent your child from getting bored. Finally, don't forget to involve your child in the meal planning process. This will help them learn about healthy eating habits and make mealtimes more enjoyable.

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