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Cooking Home School Taste Article
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from: Dukes
Meal Plan for 7-12 years old Children with Obesity
Nutritional requirements and portion sizes of meals will vary considerably between younger and older children in this age bracket. If your child is really into sports or other physical activities then he/she will need lots of energy-packed foods throughout the day. Remember that calcium foods, sources of essential fats; high protein foods and slow released carb sources need particular attention for this age group.
Breakfast
High fibre cereal + skimmed milk (preferably no additional sugar although a very light sprinkling would be acceptable), 1-2 slices multigrain bread + cheese-spread/jam / peanut butter, 200 gms fresh fruit
Mid-morning-In school
Toasties with cheese or paneer stuffing( for the calcium), Fresh fruit juice
Packed Lunch
Moong dal and vegetable khichdi/ Chicken biryani/ spinach rice with dahi, Chopped carrot and cucumber sticks, Fruit and custard OR Veg fried rice, home made and paneer OR Chicken gravy OR Whole wheat or spinach pasta with lots of veggies and paneer/ chicken
Mid-afternoon
Dried fruit chikki, Probiotic drink
Home from school
Whole wheat base pizza with lots of vegetable toppings with cheese and olive oil + skimmed milk or 2 slices multigrain bread (toasted) + baked beans + skimmed milk
Dinner
Typical family meal e.g.: 100-120g chicken breast / lean meat / white fish/ paneer/ dahi, 3-4 tbsp cooked rice or 60g cooked pasta or 2 phulkas, 1 katori dal OR Pulses, Cooked veg, Cucumber sticks
Night
1 glass milk, 2 khajoor ( for the iron)
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