Food Time Tables for Kids: The Ideal Meal Plan for 3 to 14 Years Old Kids

Does your kid get a healthy diet? Healthy eating does not mean eating a lot, but a well-balanced diet that fulfils all the dietary nutritional requirements. Many parents stay concerned about the picky eating, junk food eating habits of their kids. These unhealthy food habits may lead to obesity and several other health issues.

The junk food processing companies are spending billions of dollars producing chocolate, candies, and all kinds of junk food that a kid loves. They have impeccable marketing strategies to attract their audience, that is, the children. Therefore, it is becoming a challenge for most parents to develop healthy eating in their children.

A balanced diet is a key to a healthy body and a sound mind for adults and children, the only difference being in the calorific requirements. At the same time, the adult needs about 2000 calories per day, a three-year-old needs up to 1400 calories.

A kid needs to consume 1400 to 2200 calories per day, depending upon their growth and activity level. So, if you want to know more about food time tables for children, keep scrolling through this blog to understand what to add and subtract from their food habits to devise a healthy diet plan.

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What do You Include in the 3 to 6-Year-Old Child’s Food Plan?

#1. Breakfast

A six-year-old child requires approx 1400 calories per day. So, you can start with a healthy breakfast with one ounce of grains and protein with one cup of milk. You can add a slice of multigrain toast instead of grains, and for protein, you can add one tablespoon of seed butter or nuts. It is also better to include strawberries and healthy cupcakes because kids love such kinds of food.

#2. Snacks

For snacks, you can serve one cup of mixed fruits or a banana and half an ounce of grain; this can be an oat-based cereal. You can consider offering berries parfait as well.

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#3. Lunch

To make the lunch healthy, add two-ounce protein with one tablespoon of oil (olive oil is also great), half a cup of vegetable and one-ounce grain (example: half cup of cooked rice). Kids also love to have grilled cheese with some tasty snacks, such as a sandwich with tasty vegetables.

#4. Evening Snack

An evening snack can be half a cup of vegetables and one ounce of protein (e.g. grilled fish) with water. For example, you can serve a half cup of celery sticks and two tablespoons of hummus with water.

#5. Dinner

Your kid’s dinner should not be heavy instead of healthy so take two ounces of grains or one cup of cooked pasta. Take one ounce of protein foods (i.e. chicken) and a half cup of vegetables with water.

#6. Dessert

You can serve one cup of dairy or its equivalent product (for example, one cup of yoghurt) and offer half a cup of fruits or four strawberries. Chocolate and almond bliss bars are also a tasty option for your kids’ bedtime.

What should be the Food Timetables for Kids Ageing 6-14 Years Old Child?

At this level, your child starts involving in physical activities and needs more calories to balance their healthy lifestyle. Thus, you can adapt the below-mentioned food items in the food timetables for kids with some adjustments.

#1. Breakfast:

When your kid comes to take breakfast, you can serve one ounce of grain with one cup of dairy or similar products. For example, you can serve one-third portions of dry oats with one cup of milk. And you can also add approx 12 almonds to get a good amount of protein in your kids’ meal plan. 
Apart from this, your kid’s breakfast should also include a half cup of fruit and one more cup of a dairy product.

#2. Snacks

Your kid’s food plan should include one ounce of grains and one ounce of protein with a glass of water for a great snack. You can serve whole-grain crackers and one tablespoon of nut or seed butter.

#3. Lunch

During lunchtime, you should make sure your kid’s sandwich includes two ounces of grains, which can be two slices of 100 percent whole-grain bread with two ounces of protein of your choice. The protein food can include low-fat fish, chicken or cooked beans. You should also add one cup of vegetables such as tomato, lettuce, and cucumbers.

#4. Evening Snacks

In the evening, the snack offers one cup of dairy or its equivalent food, like a cup of yoghurt.

#5. Dinner

You can include two ounces of protein foods (i.e. grilled fish or a plant-based product) in your kid’s dinner. You can serve half a cup of vegetables, including green peppers, and serve another half cup of vegetables, including corn, tomato puree, etc. Your kids can also have two ounces of grain in the form of one large slice of cornbread.

How much Time should You Allow between Your Kid’s Meals?

Generally, it depends upon your kid’s physical activities, age and the time they wake up. But you can aim to maintain two to three hours between meals and snacks of your child.

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What Things Do You Need to Consider while Planning Your Kids’ Meal Plan?

To help your kids with their healthy food timetable, you should consider the below-mentioned tips:

You must prevent servings of fried foods, such as fried meats, chicken nuggets, and corn dogs. But your kid can enjoy one of these foods once a week.

It is better not to serve high-fat meat, such as sausage, bacon, hot dogs, or other similar food. Still, you can serve it weekly to let the kid enjoy these foods as well.

If your kid eats fast food a lot and avoids healthy homemade vegetables, you can offer them some creative and decorative meals with their favourite fast food. It can be sweets, candies, and cakes, but it is better to balance healthy vegetables and the fast-food timetables for optimal results while keeping their meals different every time.

You should avoid the milk flavouring ingredients because it can reduce the nutritional elements of milk. Also, you can keep in mind, adding chocolate milk or strawberry milk flavouring can add more sugar and calories to your kid’s milk.
It would be best to try to make foods and snacks at home rather than ordering from outside.

Conclusion

It is usual for young kids to refuse to eat new foods that you serve them because they can demand something they love to eat. Therefore, you can change their minds through some creative and decorative meals. But make sure you always cook healthy food.

Moreover, when you keep offering the right amount of meal at the right time, it will keep your kid healthy and active. It will also help them enjoy a variety of tasty foods with creative ideas.

Thus, if you want your kid to be more active, healthy and aspire to learn about healthy food routines for kids with the latest health trends, then stay connected with The Real School Of Montessori. Keep your kids engaged in personalised and healthy diet plan activities with the help of its brilliant articles and resources.

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