Kid-Friendly Healthy Meal Plan

This program was created with four key considerations:

Fiber

Fiber has several health benefits for kids. It improves digestive health, reduces symptoms in gastrointestinal disorders, lowers cholesterol and decreases the risk of heart disease. This meal plan provides daily fiber from foods such as fruits, vegetables, legumes, oats, and whole grains.

Bone Building Nutrients

Calcium is a mineral that is essential to build healthy bones. Magnesium has a structural role in bone maintenance and modulates potential bone-damaging inflammation. This meal plan uses calcium-rich ingredients like fortified milk beverages, Greek yogurt, and hummus. Magnesium is incorporated from food sources like pumpkin seeds and leafy greens.

Immune Support

Zinc and selenium are essential minerals critical for immune function and are added to this meal plan from legumes, seeds, eggs, and chicken. Essential fat-soluble antioxidants like vitamin A and vitamin E support various cellular functions of our immune system and reduce oxidative stress in cells. This meal plan contains vitamin A sources like sweet potato, carrots, and spinach, and incorporates vitamin E through healthy oils and seeds. A lack of vitamin C can make kids more prone to getting sick. This plan provides vitamin C from tomatoes, bell peppers, and cauliflower.

Gut Health

Probiotics and prebiotics bring good bacteria into the gut. Probiotics found in fermented foods and cultured dairy products are live bacteria that can help develop digestive function in children. Prebiotics found in certain fruits, vegetables and legumes, support digestive health by feeding the good bacteria. This meal plan combines nutrient-dense foods like yogurt with fruit to create a healthy gut microbiome.