Sample Menu for a Preschooler- A Complete Guide To a Healthy Diet

A sample menu for a preschooler, who can mostly eat all the foods that are consumed by the whole family which includes vegetables, fruits, dairy products, meat, eggs, fish, poultry. Keeping the child away from consumption of excess of junk food such as burgers or spicy street food and sugary items which may have an adverse effect on the child’s growth and also limiting such food items can check the child from becoming overweight or obese which can present a problem in the future.

Standard measures

1 tsp = 1⁄3 tbsp (5 mL)

½ oz (15 mL): 1 tbsp

1 oz = 30 mL

1 cup = 8 oz (240 mL)

Sample menu 1

Breakfast

• ½ cup skimmed milk or milk with low fat
• ½ cup cereal
• 5 oz of your favourite fruits such as banana, strawberries, cranberries

Brunch

• ½ cup skimmed milk or soy milk
• favourite fruit 1/2 cup
• ½ cup curd or buttermilk

Lunch

• ½ cup skimmed milk or soy milk
• Sandwich or tortilla laced with healthy veggies
• Rice and cooked vegetable served with salad

Snack

• Chocolate cake or cracker biscuits for a change

Dinner

• ½ cup skimmed milk or soy milk
• 1½ chicken or fish (incase, of a vegetarian kid use gree leafy and fibrous vegetables for better digestion)
• ½ cup potato, rice

If your family would like to include margarine, butter, or salad dressing as a “side” option to any meal, choose low- fat or healthier versions, if possible, and only give 1 or 2 teaspoons to your child.

Sample menu 2

Breakfast  

• Egg sandwich:

Whole wheat bread        

Mayo and eggs     

Slices of cheese    

With onion and tomato

• Skimmed milk or soya milk

Morning Snack  

• Strawberries, cranberries
• Yogurt
• Water

Lunch       

• Pasta
• Multi grain crackers
• Salad

Afternoon Snack

• Peanut butter with slices of apple
• Water

Dinner       

• Spagetti and meat balls
• Milk
• Yogurt

These are just indicative menus listed in this article to give an overview of what things can be served up on a preschooler’s plate. The above give menu are customizable as per the needs and demands of the preschooler and is also dependent upon the country or region the reader belongs which will affect the meal plan according to the food items which are prevalent in the country.

Supper time Memo for your child

• Lowfat plain yogurt 1 ⁄2 cup
• Decreased calorie serving of mixed greens dressing 1x(1 ⁄4) cups or low-fat mayonnaise
• Moment nonfat dry milk 1 ⁄4 cup reconstituted
• Dried parsley 1 Tbsp
• Granulated garlic 3 ⁄8 tsp
• Onion powder 3 ⁄8 tsp
• Salt 3 ⁄4 tsp
• Ground dark or white pepper 1 ⁄4 tsp

Consolidate all ingredients, mix well, spread and refrigerate until prepared to serve. For best outcomes, refrigerate medium-term to enhance. Number of Servings: 16 Serving size: 1 oz spoon (2 tablespoons).

Note: You could substitute parsley, garlic, and onions for the other dried spices in the memo.

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