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Kids Get The Most Out Of Every Day

Fueling up with nutrient-rich meals and snacks can help kids perform and get the nutrients they

eed to thri e at school a d at pla . We’ e used the e USDA M Plate isual guide to healthy

food choices (which replaces the food pyramid) as a guide to create a sample day* of meals and

snacks to fuel your happy, healthy kid.

Forget The Pyramid, It’s All About The Plate

The USDA recently replaced the Food Guide Pyramid with MyPlate, a visual guide to healthy

food choices for the entire family. Meal planning can be a challenge for busy families on the go,

but MyPlate can help prioritize food choices at a glance.

BREAKFAST

It’s called the ost i porta t meal of the day for a reason! Studies suggest that breakfast

eaters may have improved concentration and performance in the classroom.

What to serve?

1 grain (1 cup whole grain cereal) – 20% grain servings

1 fruit (1/2 cup berries) – 33% fruit servings

1 dairy (1 cup Organic Fat-Free DHA milk) – 33% dairy servings

Helpful Tip

Milk provides more than just calcium, it also has 8 other essential nutrients that growing kids

need.

MORNING SNACK

Snacking can be a smart strategy! Snacking can help kids get the energy and nutrients they

need for optimal growth and development.

What to serve?

1 protein (1 Tbsp peanut or almond butter) – 20% protein servings

1 fruit (1 apple, sliced) – 33% fruit servings

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Helpful Tip

Snacks should be a mini-meal, providing just enough to take the edge off their appetites and

help fuel them until the next meal.

LUNCH

A balanced lunch helps give kids the energy they need to make it through the school day.

What to serve?

2 grain (2 slices whole grain bread) – 40% grain servings

2 protein (2 oz turkey) – 40% protein servings

2 veggie (1 cup baby carrots and red peppers) – 50% veggie servings

Lowfat ranch for dipping

1 dairy (1 cup lowfat yogurt) – 33% dairy servings

Helpful Tip

Allowing kids to be part of the process of packing their lunch can make it much less likely that

the ’ll trade it a a .

AFTERNOON SNACK

Fill the gaps! Keeping a stockpile of nutrient-rich options on hand is a smart strategy for fueling

hungry kids after school.

What to serve?

1 dairy (single serve chocolate milk) – 34 % dairy servings

1 fruit (1 small banana) – 34% fruit servings

Helpful Tip

Chocolate milk is a great recovery beverage for active kids of all ages – it’s got a ideal i of protein and carbs to refuel tired muscles after practice or playtime.

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DINNER

Make time for family dinner. Family dinners are a great way to connect and establish healthy

eating patterns that are likely to last a lifetime.

What to serve?

2 servings protein (2 oz chicken, beef, pork, or tofu) – 40% protein savings

2 veggie (1 cup sliced mixed veggies) – 50% veggie servings

2 grain (1 cup brown rice) – 40 % grain servings

Helpful Tip

MyPlate recommends making at least ½ your grains whole each day. This includes: brown rice,

oats, quinoa, popcorn, and whole wheat bread.

REF:

*Based upon USDA Guidance for children ages 9-13

1. Pediatrics 2008;122(2): 279-84

2. Rampersaud GC, et al. J Am Diet Assoc. 2005;105:743-460

3. Kersick C er al. J Int Soc Sport Nutr 2008: 5:17

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About the Site

Afterschool.ae is the largest dedicated provider of quality on-site after school activities, programs,

tutoring, summer camps, sports and child care services in United Arab Emirates.

FOR MORE INFORMATION: Please visit http://afterschool.ae/