|Milk/Dairy||2 cups||2 cups||2 cups||3 cups||3 cups|
|Female||1.5 oz||2 oz||3 oz||5 oz||5 oz|
|Male||4 oz||6 oz|
|Female||1 cup||1 cup||1.5 cups||1.5 cups||1.5 cups|
|Female||3/4 cup||1 cup||1 cup||2 cups||2.5 cups|
|Male||1.5 cup||2.5 cups||3 cups|
|Female||2 oz||3 oz||4 oz||5 oz||6 oz|
|Male||5 oz||6 oz||7oz|
As we strive to teach your children to care for their minds and bodies, please consider supporting our lessons at home and school with healthful lunches and snacks. Imagine the behavioral and educational advantages of students who are refueled and ready to learn, rather than the frequent after–lunch crashes!
We recommend foods that are low in processed sugars, bleached flour and preservatives, but high in nutritional value and slow-burn calories, such as fresh fruits and vegetables, dairy products without added sugars, proteins and whole grains.
American Heart Association Recommendations
- Introduce healthy foods and keep offering them if they’re initially refused. Don’t introduce foods without overall nutritional value simply to provide calories.
- Eat foods low in saturated fat, trans fat, cholesterol, salt (sodium), and added sugars.
- Keep total fat intake between 30 to 35 % of calories for children 2 to 3 years of age and between 25 to 35 % of calories for children and adolescents 4 to 18 years of age, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts and vegetable oils.
- Choose a variety of foods to get enough carbohydrates, protein and other nutrients.
- Be physically active for at least 60 minutes a day.
- Serve whole-grain/high-fiber breads and cereals rather than refined grain products. Look for “whole grain” as the first ingredient on the food label and make at least half your grain servings whole grain.
- Serve a variety of fruits and vegetables daily, while limiting juice intake. Each meal should contain at least 1 fruit or vegetable.
- Introduce and regularly serve fish as an entrée. Avoid commercially fried fish.
American Academy of Pediatrics Recommendation
- Low-fat/reduced fat milk not be started before 2 years of age.
Breakfast of Champions
Fun with Veggies
Healthy Snack or Dessert
Easy Lunch or Dinner