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While creating a weekly meal plan may sound overwhelming to parents, it is extremely essential when it comes to ensuring your child gets the right amount of nutrients, developing healthy eating habits, and making meal time a little more fun.
Read below this guide to learn how you can create a weekly meal plan for your child in three simple steps.
The Need for Meal Plans for Kids
There’s no secret that a balanced diet plays a significant role in a child’s growth and well-being. According to the CDC, nearly 93% of children aged 2–19 fail to meet recommended daily intakes for fruits and vegetables. And, too many kids consume more sugar and fat than they need. In such cases, a meal plan helps balance these nutrients by ensuring nutritious meals and snacks the entire week.
Moreover, pre-planning meals also effectively helps cut down on grocery costs, reduces mealtime stress, and ensures a range of healthy foods.
Steps to create a balanced weekly meal plan for your child.
Follow the steps given below to create a balanced weekly meal plan for your child.
Step 1: The Basics Of A Balanced Diet
It is important to understand the concept of a balanced diet and what it actually comprises. Experts encourage filling half the plate with fruits and vegetables, a quarter with whole grains, and the last quarter with proteins. And adding a side of dairy or a dairy substitute can round out the meal. Find out a quick nutrient checklist below.
- Protein: essential for muscle and brain development. (lean meats, eggs, beans, and nuts).
- Calcium: Supports bone health; kids ages 4-8 need 1,000 mg daily. (milk)
- Iron: vital for energy and focus. (liver, red meat, nuts)
- Fiber: Supports digestion; look for fruits, vegetables, and whole grains.
- Healthy Fats: These are necessary for brain health.(avocados, nuts, and olive oil)
Step 2: Plan the Meals for a Week
A simple meal template can solve half of your concerns. A theme-based approach will not just keep things fun but save your time. Here’s an example of a weekly meal template you can adopt.
- Monday: Meatless Monday: A vegetarian meal to introduce more veggies.
- Tuesday: Taco Tuesday: Go for lean meats, beans, or tofu with whole grain tortillas.
- Wednesday: Whole Grain Wednesday: meals with brown rice, quinoa, or whole-wheat pasta.
- Thursday: Throwback Thursday: Remake a healthier version of a favorite comfort meal.
- Friday: Fish Friday: Introduce your child to fish, a fantastic source of omega-3s.
- Saturday: Soup or Salad Saturday: A great way to load up on vegetables.
- Sunday: Family Choice: Let your kids vote for their favorite healthy meal.
Step 3: Keep It Fun
Since kids love different shapes and colors, it's essential not to forget their importance. In a kid's case, making meals look visually attractive can increase the chance that they’ll eat what’s in front of them. You can even try adding a rainbow of fruits and vegetables to their plates or simply shape their food using cookie cutters. To add something more, a themed lunch box for school, such as a mini picnic, or your own customized taco bar choice can turn meal time into something interesting.
Takeaway
Meal planning is an effective tool when it comes to ensuring your kid’s physical and mental health. Therefore, a balanced plan that comprises nutrients in the right amounts can actually be beneficial in teaching kids the value of healthy habits and a healthy lifestyle.
