Do you know the Healthy food chart? This can make it difficult for parents to figure out what to feed their children.
Too often, because of this, kids are fed unhealthy food. Here is a way to use the Healthy Food Chart for Kids to help you choose better foods for your children.
This healthy food chart for kids is a guide that parents can use when shopping for food. Eating a variety of nutritious foods in moderation will help your children to grow and develop properly.
How can I eat healthy every day for kids?
To choose healthy foods for kids, you have to become a detective. Parents need to read the nutrition labels carefully and do some research from other sources as well. For example, what is listed on the label may not be accurate information.
A good example of this is that a bottle of orange juice can say it has 100% RDA of Vitamin C, but if you go to the company’s website that makes it, you’ll find out that their lab tests indicate that it only has 77% RDA. The information on the label is not always 100% correct.
Parents need to check things out for themselves before being sure that what they are feeding their children is healthy food.
It is not that the foods you are putting into your body are not good for you, but that children often lack the knowledge of how to eat properly. So this Healthy Food Chart For Kids will help them choose better food for their growing bodies.
How to use these 10 tips Healthy Food Chart For Kids?
- Print out the food chart for kids, cut it up into individual cards and keep them with your child’s lunch box, or hand them out to your children when they will be choosing their snacks.
- Eliminate junk foods from the house by simply removing them from the shelves of your cupboards, refrigerator and freezer.
- Stock up on healthy snacks such as fresh fruit, vegetables or popcorn.
- Make sure to have a good variety of foods available in the house, so when hunger strikes, children can choose from many healthy food choices instead of being limited to just one unhealthy choice.
- Create a list of favourite healthy foods to keep on hand.
- Have your child help you prepare the meals, so they are more likely to eat what is served.
- Make sure children get adequate sleep and exercise daily for best health results.
- Eat together as a family, so your children learn good eating habits early on.
- Don’t bribe children with food. Give them lots of praise for eating well.
- Keep your healthy food chart for kids nearby to refer to, so you know what foods are good choices and the best time to eat these foods.
Healthy Food Chart For Kids
Healthy Food Chart For 3 Year Old Kids
|Breakfast||Pancakes (1 pancake = 1/2 cup; Pancakes frozen, thawed and reheated are even better than fresh pancakes.)|
|Breakfast cereals (choose one with no more than 8 grams of sugar per serving, or less than 19 grams of carbohydrates)|
|Dry cereal mixed with cut-up fruit (1/2 cup)|
|Frozen waffles (3 mini waffles = 1 serving; make sure they are low in fat and sugar.)|
|Oatmeal (1/2 cup cooked oatmeal = 1 serving; oatmeal made with skim milk has more calcium than regular oatmeal.)|
|Whole Grain Pancakes|
|Lunch||Whole wheat pasta with marinara sauce (1/2 cup cooked = 1 serving)|
|Lean beef hot dog or slice of lean turkey deli meat wrapped around a pickle spear, or cheese stick.|
|Taco salad in a whole wheat tortilla shell (lettuce, black beans, low-fat cheese, salsa and 1 tablespoon of guacamole for topping)|
|Cheese quesadilla made with whole wheat tortillas|
|Whole wheat pita stuffed with nut butter and sliced banana or strawberry|
|Dinner||Grilled fish fillets (tilapia, orange roughy, haddock) with steamed broccoli florets.|
|Whole grain pasta with marinara sauce or pesto sauce made with olive oil and fresh basil.|
|Stir fry vegetables over brown rice. *Use more vegetables than meat, or skip the meat.|
|Grilled skinless chicken breast (2 ounces = 1 serving) with baked potato and steamed broccoli|
|Chicken stir fry (chicken, onion, green pepper and pineapple over brown rice.)|
|Snacks||String cheese (1 string cheese stick = 1 serving; choose low-fat or part-skim.)|
|Applesauce (1/4 cup = 1 serving; choose no sugar added)|
|Whole wheat toast with nut butter (1 slice of bread = 1 serving; make sure it is low-fat.)|
|Chocolate pudding made from low-fat milk and cocoa powder without sugar added. Serve topped with chopped up strawberries or banana slices.|
|Frozen grapes (10 grapes = 1 serving.)|
Healthy Diet Plan For 4-5-Year-Old Kids
- Wholegrain cereal (1/2 cup = 1 serving; choose one with no more than 8 grams of sugar per serving or less than 19 grams of carbohydrates)
- Low-fat milk (12 fluid ounces = 1 serving; choose to skim or 1%.)
- Whole wheat toast (3/4 slice = 1 serving; make sure it is low-fat)
- Low-fat cottage cheese (3/4 cup = 1 serving; choose no sugar added and low fat or fat-free.)
- Scrambled eggs (1 egg = 1 serving; limit to 2 servings per week for children under 10 years old.)
- Grapefruit sections or sliced apples, pears or oranges
- Whole-grain roll (1/2 = 1 serving)
- Turkey breast, ham or lean roast beef rolled up with lettuce and tomato slices in a whole-wheat wrap. *Make sure there is no mayo added.
- Low-fat cheese quesadilla made with flour tortillas (1 quesadilla = 1 serving.)
- Spaghetti with marinara sauce served with a side salad. *Make sure there is no added salt or fat in the spaghetti sauce, and check to make sure that there is no meat in it.
- Turkey sloppy joes made with lean ground turkey and whole wheat roll (1 sloppy joe = 1 serving.)
- Stir fry vegetables over brown rice (1/2 cup = 1 serving.)
- Chicken stir fry (chicken, onion, green pepper and pineapple over brown rice. Serve with a side of broccoli)
- Grilled fish fillets (tilapia, orange roughy, haddock) with steamed broccoli florets. *Make sure there is no added salt or fat in the marinade.
- Whole grain pasta with marinara sauce or pesto sauce made with olive oil and fresh basil.
- *Make sure there is no added salt or fat in the pasta sauce.
- Grilled skinless chicken breast (2 ounces = 1 serving; make sure there is no added salt or fat in the marinade.) Serve with a baked sweet potato and steamed broccoli
- Stir fry vegetables over brown rice (1/2 cup = 1 serving.)
- *Make sure there is no added salt or fat in the cooking marinade.
- String cheese (1 string cheese stick = 1 serving; choose low-fat or part-skim.)
- Apple slices with nut butter (1/2 apple = 1 serving; make sure it is low-fat.)
- Nonfat yoghurt (1 cup = 1 serving.)
- Whole wheat toast with nut butter (1 slice of bread = 1 serving; make sure it is low-fat.)
- Banana is sliced lengthwise and put back together to look like a caterpillar.
- Oatmeal raisin cookies are made with wholegrain flour, oats and cut up dried apricots or dates instead of raisins.
What are five healthy eating habits?
- not adding salt or fat to your chicken marinade
- choosing wholegrain cereal with no more than 8 grams of sugar per serving or less than 19 grams of carbohydrates
- limiting yourself to 2 servings of scrambled eggs per week for children under ten years old
- eating fish at least twice a week
- choosing brown rice over white rice
The infographic below provides a helpful guide to what types of food children should eat and when. It includes healthy snacks for kids, as well as the recommended daily servings of fruits and vegetables.
If you have any questions about this chart or anything else related to nutrition in general, please leave them in the comments section below!