Healthy Eating

Tips for kids, parents and childcare providers


Meals don’t need to be elaborate to be nutritious. If you have only a few minutes to prepare a meal, try 1/2 turkey sandwich, a serving of green beans, apple slices, and 1/4 to 1/2 cup of milk. A simple lunch or dinner like this takes less time to prepare than driving through a fast-food restaurant, and you will be introducing a healthy eating plan.
What does it mean for a child to eat healthy? For your child to be eating healthy he/she should be eating at least one serving of food from each of the four basic food groups at meals and should be eating one or two snacks daily. This is what a Healthy eating plan looks like.

  • 7:00am- Breakfast-
    • ¼ to ½ cup flavored oatmeal
    • ¼ to ½ cup milk
    • ¼ cup diced orange
  • 9:00am- Morning Snack-
    • 2 small graham cracker squares
    • 1 Tbsp. peanut butter
    • ¼ cup diced banana
    • ¼ to ½ glass milk
  • 11:30 am-Lunch-
    • ¼ to ½ sandwich
    • 1slice whole wheat bread
    • 1 slice mozzarella cheese
    • 1 slice turkey
    • 1 teaspoon mayonnaise
    • ½ cup green beans
    • ¼ to ½ glass milk
  • 2:30pm- Afternoon Snack-
    • 2Tbsp. to ¼ cup ricotta cheese
    • 2Tbsp. to ¼ cup crushed pineapple
  • 5:30pm-Dinner-
    • ¼ to ½ cup green pepper and carrot chopped for stir fry
    • 1 teaspoon canola oil (sauté vegetables)
    • 2Tbsp. chicken breast chopped (add to warm vegetables, mix well)
    • 2Tbsp. to ¼ cup brown rice
    • 2Tbsp. to ¼ cup watermelon diced
    • ¼ to ½ glass milk
  • 7:30pm- Snack (optional)-
    • ¼ to ½ cup Jell-O
    • ¼ to ½ glass milk


What should you grab for a snack? Snacking should be worked into your child’s day as they are very important. Snacks should be eaten 2 hours following a meal, no sooner. This allows for complete digestion and absorption of vitamins, minerals and nutrients from the meal to be used.

Healthy Snack Ideas:

  • ¼ – ½ cup apple (peel if necessary) with 1 or 2 Tbsp. Peanut butter
  • ½ or 1 boiled egg
  • ¼ to ½ glass of milk
  • 1 mozzarella cheese stick
  • ¼ – ½ cup fresh fruit
  • ½ cup Whole Wheat cereal and milk
  • 2Tbsp – 1/2 cup Greek yogurt with fruit and 1 or 2 Tbsp. granola (Bear Naked Fit)
  • 1 Healthy Valley granola bar with 1 Tbsp. peanut butter
  • Natural Fruit leather( FruitaBu, Clif Kid, Twisted Fruit, Stretch island Fruit Company)
  • ¼ to ½ peanut butter and jelly sandwich on Whole Wheat bread with ¼ to ½ glass of milk.

Are sweets ok to eat?

Sweets are ok to eat as long as you don’t have a medical condition restricting them.
Sweets should be eaten as part of the child’s meal. Sweets should be the last food choice to be eaten. This insures that the empty calories provided by the sweets do not offset the nutritious calories provided from foods of the basic four food groups.

What are carbohydrates?

In the simplest words, if it’s not a meat or a fat then it is a carbohydrate. Yes, that includes fruits, vegetables, dairy products and all breads and starches.