Tricks on How to Make a Super Healthy Eating Plan for Your Super Kids

By  ,  Onlymyhealth editorial team
Nov 08, 2013

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Quick Bites

  • Avoid giving your child foods high in fat and sugar content.
  • Added snacks between meals cause extra weight gain.
  • Give your child whole milk until he is 2 years old.
  • Offer variety of healthy foods from all of the food groups.

A child’s nutritional needs are different from an adult’s, so are his food choices. Today’s hard lifestyle requires a child to eat healthy in order to juggle between long school hours, sports, tuitions and extra-curricular activities.

meal plan for kidsWhile you wonder about preparing a healthy meal plan for your child, keep in mind to limit all the unhealthy foods that are high in fat and sugar. It will ensure that your child stays at a healthy weight and prevent health problems like diabetes, high blood pressure and high cholesterol later in life.

Meal Plan for My Child Who is 1 to 6 Years Old

Until your child is two years old, give them whole milk. The extra fat in whole milk will help his body grow. After two years of age, you can turn to skin or low-fat milk (1 or 2%) for them.

Give your child small portions of food and let him decide how much he wants to eat. Do not count calories or ask him to stop eating or to eat more. Most children know how much food their body needs.

If your child does not want to eat a new food, do not force him to do so. Offer the food again after a few days and let him decide if he wants to eat it. Children need to see a new food as many as 8 or 10 times before they are willing to eat it.

Meal Plan for My Child Who is 6 to 11Years Old

Introducing low-fat healthy foods at an early age to the meal habituates children to eat healthy even when they grow up. Feed your child lean meats, fruits, vegetables, and low-fat dairy products.

Avoid feeding them high-fat foods which are usually fried. A high-fat diet can cause children to become overweight and develop other health problems when they are adults.

Your child also needs to learn to make healthy eating habits at office. Pack them foods like a sandwich with protein such as lean meat, cheese, or peanut butter. If he buys food from school canteen, make him aware of all the options that are fresh and healthy.

Meal Plan for children of all ages

Your child needs to eat regular meals and snacks. Let him decide how much they want to eat. On the days he is more active, your child may want to eat more while on other days he might not feel that hungry. He may also eat more if he is going through a growth spurt.

Switch off the television at the meal times. Make your child to sit at the table and eat. Children like to eat the same kind of food they see their parents eating. If your child sees you eat healthy food, he will learn to like healthy food too.

Number of Servings That Children Need

The age and weight of your child decides the number of servings sufficient for him. Ask your dietician how many servings your child needs. Here is some advice on the quantity of food your child needs.


Half of your child's plate should contain fruits and vegetables. Offer fresh, canned, or dried fruit instead of fruit juice as often as possible.

  • 1 cup of fruit juice
  • 1 cup of sliced, diced, cooked, or canned fruit
  • 1 large peach, orange, or banana
  • ½ cup of dried fruit



  • 1 cup of cooked or raw vegetables
  • 1 cup of vegetable juice
  • 2 cups of raw leafy greens


Whole grains

  • ½ cup of cooked brown rice or cooked oatmeal
  • 1 cup of whole-grain dry cereal
  • 1 slice of 100% whole-wheat or rye bread


Dairy foods

  • 1½ ounces of hard cheese (mozzarella, Swiss, cheddar)
  • 1 cup (8 ounces) of low-fat or fat free milk or yogurt
  • 1 cup of low-fat frozen yogurt or pudding


Meat and other protein sources

  • 1 egg
  • ¼ cup of cooked dried beans, peas, or lentils (1 ounce)
  • 1 small chicken breast or 1 small steak (about 3 ounces)
  • 1 small lean hamburger (2 to 3 ounces)

Having less healthy foods occasionally keeps them from becoming forbidden -- and thus even more appealing. Call candy, soda, and cookies "sometimes" foods and let your kids have sugary cereals when they visit their grandparents or when they're on vacation.  But do not make it a habit.


Read more articles on Diet and Nutrition.

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