Do you need help gauging your child’s nutritional needs each day?

Figuring out what to pack in those lunch bags can be tough, but if you divide the day’s calories between three meals and a couple of snacks, you should be able to make smart decisions.

Take a look at the list11 below for some basic ideas that can come together to fill a lunch bag. And don’t forget that snacks and dinners are additional opportunities to fit in some terrific brainy foods including leafy green vegetables, deep colored vegetables, fish and beans.

1. Active (more than 60 minutes of exercise daily)
   7-year old boys and girls need the following: 1,800 calories including 5 ounces meat and beans, 2 cups of milk, 1.5 cups of fruit, 2.5 cups of vegetables, 6 ounces of grains
2. Active (30-60 minutes of exercise daily)
   10-year old boys and girls need the following: 1,800 calories including 5 ounces meat and beans, 3 cups of milk, 1.5 cups of fruit, 2.5 cups of vegetables, 6 ounces of grains
3. Active (more than 60 minutes exercise daily)
   16-year old boys (average 5’10” tall, 170 pounds) needs the following: 3,200 calories including 7 ounces meat/beans, 3 cups milk, 2.5 cups fruit, 4 cups vegetables, 10 ounces grains
4. Active (more than 60 minutes exercise daily)
   16-year active old girls (average 5'2", 110 pounds needs the following): 2,200 calories, 6 ounces of meat/beans, 3 cups of milk, 2 cups of fruit, 3 cups of vegetables, 7 ounces of grains.

Then try mixing and matching these common lunch foods to come up with a menu that can work for your kids.¹²

  Resources

1. USDA. Www.mypyramid.gov

2. Pennington JA. (1994). Bowes & Church's Food Values of Portions Commonly Used (16th ed.). JB Lippincott Company.

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