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Kid Friendly Lunches. Objectives. Review nutritional needs of children Discuss recommended portion sizes Getting Started Ideas and Tips Examples Food Safety. Nutritional Needs. Toddler (Age 2-3) 2-3 servings dairy 4-6 servings grains 2 servings fruit 2 servings vegetables

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Presentation Transcript
objectives
Objectives
  • Review nutritional needs of children
  • Discuss recommended portion sizes
  • Getting Started
  • Ideas and Tips
  • Examples
  • Food Safety
nutritional needs
Nutritional Needs
  • Toddler (Age 2-3)
    • 2-3 servings dairy
    • 4-6 servings grains
    • 2 servings fruit
    • 2 servings vegetables
    • 2 servings protein (1.2 g/kg or 3.5 oz)
    • Estimated needs are 102 kcals/kg or 46 kcals/pound or 40 kcals/inch of height
nutritional needs4
Nutritional Needs
  • Young Child (Age 4-6)
    • 3 servings dairy
    • 6 servings grains
    • 2 servings fruit
    • 3 servings vegetables
    • 2 servings protein (1.1 g/kg or 5 oz)
    • Estimated needs are 90 kcals/kg or 41 kcals/pound
nutritional needs5
Nutritional Needs
  • Young Child (Age 7-10)
    • 2-3 servings dairy
    • 6 servings grains
    • 2 servings fruit
    • 3 servings vegetables
    • 2 servings protein (1.0 g/kg or 5 oz)
    • Estimated needs are 70 kcals/kg or 32 kcals/pound
portion sizes
Portion Sizes
  • 1 servings equals…
    • Dairy: 1 cup milk, 2 oz cheese, 1 cup yogurt
    • Grains: 1 slice bread, ½ cup rice, cereal pasta (make ½ whole grains)
    • Fruits: ½ cup, ¾ cup juice
    • Vegetable: ½ cup cooked, 1 cup raw
    • Protein: 2-3 oz cooked lean meat, poultry, fish, 2 eggs, 4T peanut butter
getting started
Getting Started
  • Know what your child will eat
  • Make a list of the best choices you are willing to offer
  • Let kids pick from this list
  • Encourage them to contribute to the original list, but you, as parent, get the final word
  • Plan a weekly menu to avoid morning panic
ideas and tips
Ideas and Tips
  • Pack the night before
  • Prepare ingredients in bulk for a few days
  • Don’t get stuck on sandwiches
  • Combine foods differently
  • Send drinks frozen to keep food cold
  • Try different shapes
  • Cut items into small, manageable pieces
examples sandwiches
Examples - Sandwiches
  • Use high fiber breads – usually provides less carbohydrates and calories and helps keep them full
  • Consider tortilla wrap vs. bread and then cut in thirds
  • Cut regular sandwiches in quarters or in triangles or any other shape
  • Use crackers instead of bread
  • Vary the bread offerings from raisin bread to pita pockets to dinner rolls or even mini bagels
examples alternatives
Examples – Alternatives
  • Cheese sticks, cherry tomatoes, cubes grilled chicken and nuts
  • Peanut butter on celery sticks
  • Unsweetened yogurt with fruit, nuts or other crunchies
  • Homemade yogurt smoothies
  • String cheese, granola bar and slices of apple
  • Pasta salad
  • Cold pizza
  • Soups, stews, casseroles left over from the night before
  • String cheese and a banana muffin
  • Hard boiled egg with crackers
sides and endings
Baked chips

Air popped popcorn

Pretzels in fun shapes

Melon balls

Applesauce

Dried fruit

Fruit cup

2-3 Hershey kisses

Low fat pudding

Plain cereal mixed with a few M&M’s or chocolate chips

Animal crackers

Sides and Endings

Hide a note in your child’s lunchbox to remind them you love them!