School-age children

2. A Sample Meal Plan for your School Aged Kids

Here is a sample meal plan to help you plan to
meet your childs caloric needs.
Breakfast : 460 cals, 10 grams protein, 257 mg
calcium, 3 mg iron 197 RE Vitamin A, 13 mg
vitamin C
8 oz (240 ml) milk (80-150 cal)
cup (120 ml) juice, fruit or vegetable (60,25 cal)
1 slice whole grain bread or roll or 3/4 cup (170
grams) cereal (80 cal)


1 oz (28 grams) meat, poultry or fish OR 1 oz
(28 grams) cheese or 1 large egg or 2
tablespoons peanut butter or other nut butter
or 4 tablespoons cooked dry beans and peas
or 1 oz (28 grams) nuts and/or seeds or 4 oz
(113 grams) yogurt (35-145 cal)
This will give your child a good start for the
day. Theres enough of the right amounts of
energy and nutrients to keep him from falling
asleep during morning classes.
Lunch : 400 cal, 9 grams protein, 267 mg
calcium, 3.3 iron, 200 RE Vitamin A, 15 mg
vitamin C, not to exceed 30% fat, 10% from fat




8 oz (240 ml) milk (80-150 cal)
1-1/2 oz (43 grams) meat or 1-1/2 oz (43 grams)
cheese or 3/4 large egg or 3/8 cup (85 grams) dry
beans or peas or 3 tablespoons nut butter or 6 oz or
3/4 cup (170 grams) yogurt or 1/4 oz.(7 grams) nuts
(35-145)
3/4 cup (170 grams) veggies, fruits, 2 servings
(25cal)
2 serving grains (slice bread, roll, cup (113 grams)
rice, 1 small pita bread, English muffin) (80 cal)
In the meals above, it wont hurt to add a little protein
and an extra vegetable.