My Top 8 Favorite Fun Kid Approved Ways to Present Healthy Food Plus Sample Menu Plans.

Banana, Kiwi and Strawberry Butterfly

Strawberry and Banana Cars

 

Cucumber Snake

Waffle and Banana Turtle

Teddy Bear Toast

A Pirate Lunch

Piggy Cheese, Meat and Crackers

Cucumber Ducks

 

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Just some excellent ideas to help you get your kids to eat a variety of different foods.  When they are presented like this it makes trying something new easier.


Below are some guidelines for children's nutritional needs and amounts.  For more information and tips on providing children with a healthy, balanced diet

www.hc-sc.gc.ca

Food and Nutrition

 

Sample One Day Menu For 3 year old Girl

 

Sample one-day menu for Sophie, 3 year-old girl

Foods	Number of Food Guide Servings					Oils and Fats
	Amount	Vegetables and Fruit	Grain Products	Milk and Alternatives	Meat and Alternatives
Breakfast
Smoothie made with
2% milk and	125 mL (1/2 cup)			1/2
frozen berries	60 mL (1/4 cup)	1/2
Whole grain cereal with	15 g		1/2
2% milk	125 mL (1/2 cup)			1/2
Snack
Sliced banana	1/2	1/2
Lunch
Butternut squash soup	125 mL (1/2 cup)	1
Tuna wrap made with
half of a whole wheat tortilla,	1/2		1
tuna,	38 g (1 1/4 oz)				1/2
green peppers and	60 mL (1/4 cup)	1/2
mayonnaise	5 mL (1 tsp)					√
2% milk	125 mL (1/2 cup)			1/2
Snack
Cucumber slices with	60 mL (1/4 cup)	1/2
dip	15 mL (1 Tbsp)					√
2% milk	125 mL (1/2 cup)			1/2
Dinner
Stir fry made with
broccoli, carrots and cauliflower [frozen medley] and	125 mL (1/2 cup)	1
chicken on	38 g (1 1/4 oz)				1/2
cooked brown rice	125 mL (1/2 cup)		1
Oil to cook stir fry	5 mL (1 tsp)					√
Roll with	1/2 (18 g)		1/2
non hydrogenated margarine	5 mL (1 tsp)					√
Total Food Guide Servings for the day		4	3	2	1	30 mL

Sample one day Menu for 7 Year Old Boy

Sample one-day menu for Eric, a 7-year-old boy.

Foods	Number of Food Guide Servings					Oils and Fats
	Amount	Vegetables and Fruit	Grain Products	Milk and Alternatives	Meat and Alternatives
Breakfast
Cooked oatmeal with	175 mL (3/4 cup)		1
berries	60 mL (1/4 cup)	1/2
2% milk	125 mL (1/2 cup)			1/2
Snack
Mini rice cakes	35 g		1
Lunch
Sandwich made with whole wheat pita	1/2 (35 g)		1
chicken,	30g (1 oz)				1/3
shredded lettuce,	60 mL (1/4 cup)	1/2
tomato and	60 mL (1/4 cup)	1/2
mayonnaise	5 mL (1 tsp)					√
Fruit cup	125 mL (1/2 cup)	1
2% milk	125 mL (1/2 cup)			1/2
Snack
Carrot sticks with dip	125 mL (1/2 cup) 15 mL (1 Tbsp)	1				√
Dinner
Baked beans	125 mL (1/2 cup)				2/3
Garden salad	125 mL (1/2 cup)	1/2
Salad dressing	15 mL (1 Tbsp)					√
Roll with	1 (35 g)		1
non hydrogenated margarine	5 mL (1 tsp)					√
2% milk	250 mL (1 cup)			1
Snack
Orange	1	1
Total Food Guide Servings for the day Affiliate link.		5	4	2	1	40 mL

Sample One Day Menu for 10 year old Boy

Sample one-day menu for David, a 10-year-old boy

Foods	Amount	Number of Food Guide Servings				Oils and Fats
		Vegetables and Fruit	Grain Products	Milk and Alternatives	Meat and Alternatives
Breakfast
Raisin bread with	2 slices (70 g)		2
non-hydrogenated margarine	15 mL (1 Tbsp)					√
Yogourt	175 mL (3/4 cup)			1
Canned peaches	125 mL (1/2 cup)	1
Snack
Grapes	10	1/2
Lunch
Hamburger made with
hamburger patty,	90 g (3 oz)				1 1/4
whole wheat hamburger bun and	1 (50 g)		1 1/2
lettuce and tomato	60 mL (1/4 cup)	1/2
Fruit salad	125 mL (1/2 cup)	1
2% milk	250 mL (1 cup)			1
Snack
Homemade muffin with	1 small (50 g)		1 1/2
non hydrogenated margarine	5 mL (1 tsp)					√
Dinner
Baked potato wedges cooked with	125 mL (1/2 cup)	1
vegetable oil	10 mL (2 tsp)	1/2				√
Kabobs made with
vegetables (cherry tomatoes, green peppers, mushroom) and	60 mL (1/4 cup)	1/2
chicken	60 g ( 2 oz )				3/4
2% milk	250 mL (1 cup)			1
Baked Apple	1/2 apple	1/2
Snack
English muffin	1/2 (35 g)		1
Cheese	50 g (1 ½ oz.)			1
Low sodium vegetable juice	125 mL (1/2 cup)	1
Total Food Guide Servings for the day		6	6	4	2	30 mL

 

 

Sample One Day Menu for 12 year old Girl

 

 

Sample one-day menu for Isabelle, a 12-year-old girl

Foods	Amount	Number of Food Guide Servings				Oils and Fats
		Vegetables and Fruit	Grain Products	Milk and Alternatives	Meat and Alternatives
Breakfast
Whole grain bread with	1 slices (35 g)		1
peanut butter	30 mL (2 Tbsp)				1
2% milk	250 mL (1 cup)			1
Banana	1	1
Snack
Apple	1	1
Lunch
Homemade pizza with
whole wheat pita,	1 pita (70 g)		2
tomato sauce,	30 mL (2 Tbsp)	1/4
mozzarella cheese,	50 g (1 1/2 oz)			1
diced chicken and	38 g ( 1 1/4 oz)				1/2
mushrooms and peppers	60 mL (1/4 cup)	1/2
Kiwi	1 large fruit	1
Snack
Cherries	15	3/4
Dinner
Pasta Primavera made with
cooked whole wheat penne noodles,	250 mL (1 cup)		2
mixed vegetables (broccoli, peppers, carrots, mushrooms, tomatoes),	175 mL (3/4 cup)	1 1/2
tofu and	75 g (1/3 cup)				1/2
pesto sauce	30 mL (2 Tbsp)					√
2% milk	250 mL (1 cup)			1
Snack
Popcorn (air popped) with	500 mL (2 cups)		1
melted non-hydrogenated margarine	15 mL (1 Tbsp)					√
Total Food Guide Servings for the day		6	6	3	2	45 mL



 

Do not restrict nutritious foods because of their fat content. Offer a variety of foods from the four food groups.

Offer a variety of nutritious foods, including some choices that contain fat such as 2% milk, peanut butter and avocado.

Satisfy their thirst with water.
Encourage young children to drink water to quench their thirst and replenish body fluids. Canada 's Food Guide recommends that children and adults choose vegetables and fruit more often than juice. Children also need a total of 500 mL (2 cups) of milk every day to help meet their requirement for vitamin D.

Respect your children's ability to determine how much food to eat.
While parents and caregivers determine the selection of foods offered, young children can determine how much food they need. Throughout the day, children are able to adjust their intake. This explains why some children eat more at one meal than at another.

Be a good role model.
Be a role model for healthy eating. Start by having meals together as a family as often as possible. Turn off the TV. Set a good example. If your child sees you eating your vegetables - he/she will be more likely to eat them too!

Be patient.
If an unfamiliar food is rejected the first time, it can be offered again later. The more often children are exposed to a new food the more likely they are to accept it.

Organize fun physical activities.
Young children rely on parents and caregivers to provide opportunities for physical activity. Some ideas include: bicycling, walking, dancing, games of ball or tag in the summer and sledding or building a snowman in the winter. For more great ideas check out tips for being active.

For more information and tips on providing children with a healthy, balanced diet

www.hc-sc.gc.ca

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Breakfast

 

 

 

 

 

 

Smoothie made with

 

 

 

 

 

 

2% milk and

125 mL (1/2 cup)

 

 

1/2

 

 

frozen berries

60 mL (1/4 cup)

1/2

 

 

 

 

Whole grain cereal with

15 g

 

1/2

 

 

 

2% milk

125 mL (1/2 cup)

 

 

1/2

 

 

Snack

 

 

 

 

 

 

Sliced banana

1/2

1/2

 

 

 

 

Lunch

 

 

 

 

 

 

Butternut squash soup

125 mL (1/2 cup)

1

 

 

 

 

Tuna wrap made with

 

 

 

 

 

 

half of a whole wheat tortilla,

1/2

 

1

 

 

 

tuna,

38 g (1 1/4 oz)

 

 

 

1/2

 

green peppers and

60 mL (1/4 cup)

1/2

 

 

 

 

mayonnaise

5 mL (1 tsp)

 

 

 

 

√

2% milk

125 mL (1/2 cup)

 

 

1/2

 

 

Snack

 

 

 

 

 

 

Cucumber slices with

60 mL (1/4 cup)

1/2

 

 

 

 

dip

15 mL (1 Tbsp)

 

 

 

 

√

2% milk

125 mL (1/2 cup)

 

 

1/2

 

 

Dinner

 

 

 

 

 

 

Stir fry made with

 

 

 

 

 

 

broccoli, carrots and cauliflower [frozen medley] and

125 mL (1/2 cup)

1

 

 

 

chicken on

38 g (1 1/4 oz)

 

 

 

1/2

 

cooked brown rice

125 mL (1/2 cup)

 

1

 

 

 

Oil to cook stir fry

5 mL (1 tsp)

 

 

 

 

√

Roll with

1/2 (18 g)

1/2

 

 

 

non hydrogenated margarine

5 mL (1 tsp)

 

 

 

 

√

Total Food Guide Servings for the day

 

4

3

2

1

30 mL 

Breakfast

 

 

 

 

 

 

Cooked oatmeal with

175 mL (3/4 cup)

 

1

 

 

 

berries

60 mL (1/4 cup)

1/2

 

 

 

 

2% milk

125 mL (1/2 cup)

 

 

1/2

 

 

Snack

 

 

 

 

 

 

Mini rice cakes

35 g

 

1

 

 

 

Lunch

 

 

 

 

 

 

Sandwich made with whole wheat pita

1/2 (35 g)

 

1

 

 

 

chicken,

30g (1 oz)

 

 

 

1/3

 

shredded lettuce,

60 mL (1/4 cup)

1/2

 

 

 

 

tomato and

60 mL (1/4 cup)

1/2

 

 

 

mayonnaise

5 mL (1 tsp)

 

 

 

 

√

Fruit cup

125 mL (1/2 cup)

1

 

 

 

 

2% milk

125 mL (1/2 cup)

 

 

1/2

 

 

Snack

 

 

 

 

 

 

Carrot sticks with dip

125 mL (1/2 cup)
15 mL (1 Tbsp)

1

 

 

 

√

Dinner

 

 

 

 

 

 

Baked beans

125 mL (1/2 cup)

 

 

 

2/3

 

Garden salad

125 mL (1/2 cup)

1/2

 

 

 

 

Salad dressing

15 mL (1 Tbsp)

 

 

 

 

√

Roll with

1 (35 g)

 

1

 

 

 

non hydrogenated margarine

5 mL (1 tsp)

 

 

 

 

√

2% milk

250 mL (1 cup)

 

 

1

 

 

Snack

 

 

 

 

 

 

Orange

1

1

 

 

 

 

Total Food Guide Servings for the day

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5

4

2

1

40 mL 

Breakfast

 

 

 

 

 

 

Raisin bread with

2 slices (70 g)

 

2

 

 

 

non-hydrogenated margarine

15 mL (1 Tbsp)

 

 

 

 

√

Yogourt

175 mL (3/4 cup)

 

 

1

 

 

Canned peaches

125 mL (1/2 cup)

1

 

 

 

 

Snack

 

 

 

 

 

 

Grapes

10

1/2

 

 

 

 

Lunch

 

 

 

 

 

 

Hamburger made with

 

 

 

 

 

 

hamburger patty,

90 g (3 oz)

 

 

 

1 1/4

 

whole wheat hamburger bun and

1 (50 g)

 

1 1/2

 

 

 

lettuce and tomato

60 mL (1/4 cup)

1/2

 

 

 

 

Fruit salad

125 mL (1/2 cup)

1

 

 

 

 

2% milk

250 mL (1 cup)

 

 

1

 

 

Snack

 

 

 

 

 

 

Homemade muffin with

1 small (50 g)

 

1 1/2

 

 

 

non hydrogenated margarine

5 mL (1 tsp)

 

 

 

 

√

Dinner

 

 

 

 

 

 

Baked potato wedges cooked with

125 mL (1/2 cup)

1

 

 

 

 

vegetable oil

10 mL (2 tsp)

1/2

 

 

 

√

Kabobs made with

 

 

 

 

 

 

vegetables (cherry tomatoes, green peppers, mushroom) and

60 mL (1/4 cup)

1/2

 

 

 

 

chicken

60 g ( 2 oz )

 

 

 

3/4

 

2% milk

250 mL (1 cup)

 

 

1

 

 

Baked Apple

1/2 apple

1/2

 

 

 

 

Snack

 

 

 

 

 

 

English muffin

1/2 (35 g)

 

1

 

 

 

Cheese

50 g (1 ½ oz.)

 

 

1

 

 

Low sodium vegetable juice

125 mL (1/2 cup)

1

 

 

 

 

Total Food Guide Servings for the day

 

6

6

4

2

30 mL 

 

 

Breakfast

 

 

 

 

 

 

Whole grain bread with

1 slices (35 g)

 

1

 

 

 

peanut butter

30 mL (2 Tbsp)

 

 

 

1

 

2% milk

250 mL (1 cup)

 

 

1

 

 

Banana

1

1

 

 

 

 

Snack

 

 

 

 

 

 

Apple

1

1

 

 

 

 

Lunch

 

 

 

 

 

 

Homemade pizza with

 

 

 

 

 

 

whole wheat pita,

1 pita (70 g)

 

2

 

 

 

tomato sauce,

30 mL (2 Tbsp)

1/4

 

 

 

 

mozzarella cheese,

50 g (1 1/2 oz)

 

 

1

 

 

diced chicken and

38 g ( 1 1/4 oz)

 

 

 

1/2

 

mushrooms and peppers

60 mL (1/4 cup)

1/2

 

 

 

 

Kiwi

1 large fruit

1

 

 

 

 

Snack

 

 

 

 

 

 

Cherries

15

3/4

 

 

 

 

Dinner

 

 

 

 

 

 

Pasta Primavera made with

 

 

 

 

 

 

cooked whole wheat penne noodles,

250 mL (1 cup)

2

 

 

mixed vegetables (broccoli, peppers, carrots, mushrooms, tomatoes),

175 mL (3/4 cup)

1 1/2

 

 

 

 

tofu and

75 g (1/3 cup)

 

 

 

1/2

pesto sauce

30 mL (2 Tbsp)

 

 

 

 

√

2% milk

250 mL (1 cup)

 

 

1

 

 

Snack

 

 

 

 

 

 

Popcorn (air popped) with

500 mL (2 cups)

 

1

 

 

 

melted non-hydrogenated margarine

15 mL (1 Tbsp)

 

 

 

 

√

Total Food Guide Servings for the day

 

6

6

3

2

45 mL 

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