Diet for Children's Health

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This sample diet for optimal health for your child has been kid-tested for taste.On rising: offer a protein drink, and 1 tsp. liquid Multi-Vitamin/Mineral especially if the child’s energy or school performance is poor; or the child always seems to be ill.

Breakfast: have granola with apple juice or yogurt and fresh fruit; or have eggs, scrambled or baked (no fried eggs); or hot oatmeal or puffed kashi cereal with maple syrup or yogurt.

Mid-morning: whole grain crackers with kefir cheese and fruit juice; or dried fruit leathers with yogurt or kefir cheese; or crunchy veggies with peanut butter; or trail mix stirred into yogurt.

Lunch: have a veggie, turkey, chicken or shrimp sandwich on whole grain bread, with low fat cheese. Add corn chips with a low fat dip; or bean soup with whole grain toast; or have a vegetarian pizza on a chapati crust; or spaghetti or pasta with parmesan cheese sauce; or a Mexican bean,veggie, or rice burrito with fresh salsa.

Mid-afternoon: have fresh fruit or fruit juice, or a kefir drink; or a hard boiled egg and some trans-fat free whole grain chips with a low-fat dip; or some whole grain toast and peanut butter or other nut butter.

Dinner: have whole grain or egg pasta with vegetables and a light tomato/cheese sauce; or a baked Mexican quesadilla with low fat cheese and some steamed veggies or a salad; or roast turkey with cornbread dressing and a salad; or a tuna casserole with rice, peas and water chestnuts.