Kid-Friendly Healthy Menu Idea
This healthy menu is based on a daily 2,000 calorie recommendation. Depending on your age, sex, and physical activity level, your calorie recommendation may vary. Children and less active adults tend to need fewer calories per day and very active teenagers and adults tend to need more calories per day.
See Daily Recommendations for a Healthy, Balanced Diet
See Daily Recommendations for a Healthy, Balanced Diet
Tip: Eating small, frequent meals (including snacks) is important so adjust your calorie intake by increasing or decreasing your portion sizes at your main meals (breakfast, lunch, dinner).
Things to Remember …
Make Half Your Grains Whole
Vary Your Veggies
Focus on Fruits
Consume Calcium-Rich Foods
Go Lean with Protein
| Meal |  |
Ingredients | |
Calories/Serving |
| Breakfast |  |
Banana Berry Pancakes w/Pears, Milk Banana Berry Pancakes Have fun in the kitchen with these easy, 5-ingredient pancakes that are sure to be a hit with your kids—ready in only 20 minutes! See Recipe 1 cup pears, sliced 1 cup (8 oz) low-fat milk |
|
381 calories |
 |
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| Lunch | |
Peanut Butter & Honey Sandwich, Carrots & Grapes, 100% Juice Sandwich 2 slices whole wheat bread 2 Tbsp peanut butter, low-sodium 1 tsp honey ½ cup baby carrots 1 cup grapes ½ cup (4 oz) 100% apple juice |
|
542 calories |
|
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| Dinner | |
Technicolor Vegetable Pizzas w/Spaghetti, Milk Technicolor Vegetables Pizzas Let the kids help with making these fun mini pizzas that are filled with essential nutrients that keep their growing bodies strong. See Recipe 1 cup (cooked) whole wheat pasta ½ cup marinara sauce, low-sodium 1 cup (8 oz) low-fat milk |
|
498 calories |
|
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| Snack #1 | |
Grapefruit Fizz w/String Cheese Grapefruit Fizz It only takes 2 ingredients and 10 minutes to help your kids make this fun summer treat! See Recipe 1 string cheese, low-fat |
|
156 calories |
|
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| Snack #2 | |
3/4 cup (6 oz) yogurt, low-fat 8 oz water |
|
191 calories |
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| Snack #3 | |
½ cup cucumbers, sliced ½ cup cherry tomatoes, sliced ½ cup hummus 8 oz water |
|
229 calories |
| Total Calories: 1,997 | ||
| % Fat: 23% % Saturated Fat: 7% % Carbohydrate: 62% % Protein: 15% |
Sodium: 2,243 mg Cholesterol: 63 mg Fiber: 34 g Vitamin A: 119% Vitamin C: 189% Calcium: 149% Iron: 70% |
Grains: 7 oz Vegetables: 3 cups Fruit: 3 ¾ cups Milk: 3 ½ cups Meat & Beans: 6 oz |
Visit MyPyramid.gov to determine your daily calorie recommendation.
- Protein: 10-35%
- Carbohydrates: 45-65%
- Fats: 20-35%
- Saturated fat: <10% of calories
- Total fat: <35% of calories (unless naturally occurring)
- Cholesterol: <300 mg
- Sodium: <2,300 mg*
- Fiber: 28g/2,000 calories
- Water: 64 oz/day
*Further reduce intake of sodium to 1,500 mg among persons who are 51 or older and those of any age who are African American or have hypertension, diabetes, or chronic kidney disease.
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