Introduction
Healthy eating is a cornerstone of a child’s good health, growth, and development. For the population of preschoolers, it is essential to maintain a balanced diet that contains all five food groups, while the options for meals, snacks, and beverages should have limited added sodium, sugar, and saturated fat. The following meal plan for a preschooler was developed based on recommendations drawn from Child and Adult Care Food Program (CACFP) and the USDA-HHS Dietary Guidelines. Moreover, all products were chosen to create appealing Rainbow plates.
Breakfast
- Egg (1 egg) and broccoli (1.5 oz) scramble in a colorful bowl.
- Cut up banana (7 oz)
- Milk (1 cup) (lactose-free if appropriate).
Rationale: breakfast must be a filling meal that contains all the necessary nutrients that a preschooler should have for energy. The egg and broccoli scramble prepared following the USDA standardized recipe combines protein and veggies into one meal (Institute of Child Nutrition, 2023). The addition of banana allows for having a fruit that is rich in fiber and potassium, while milk is a dairy product that combines vitamin D, calcium, protein, and phosphorus. Scramble leftovers can be stored in a sealed food container and refrigerated.
Lunch
- Turkey (1 oz) and cheese (1 oz) sandwich (multigrain bread)
- Star-shaped carrot slices (1.7 oz) with dip (1 tablespoon)
- A serving of fruit salad cut into small pieces (1.7 oz) cut in (apples (0.7 oz), oranges (0.5 oz), grapes (0.5 oz).
Rationale: because there was no meat in the morning, turkey is used as a preferred protein in this meal – it is a low-fat meat that is rich in B6, B12, and choline. Multigrain bread allows for meeting the requirement for grain intake and is a preferred option for kids’ sandwiches because it aids in digestion and does not cause a blood sugar spike. The fruit and vegetables offer a balance to the meal. Leftovers should be divided into separate small containers with lids and refrigerated.
Afternoon Snack
- Slices of apple (10 oz) with peanut/cashew butter (1 tablespoon).
- Heart-shaped cheddar cheese slices (1 oz)
- Water (1 cup)
Rationale: Apples are a good snack because they are a source of while-food fiber and carbs, while nut butter adds a portion of protein and healthy fats. Since dairy intake is met with cheddar cheese, rich in protein and calcium, it is recommended to have water rather than milk.
Reference
Institute of Child Nutrition. (2023). Egg and broccoli scramble – USDA recipe for family child care centers. Web.