Feeding our children properly, and covering all the different vitamins and minerals they need, can be a challenge, and may require proper planning. As parents we need to be prepared to do a good job of feeding and taking care of our precious children. Some people seem to do shopping every day and just buy whatever they or their children fancy that day. Perhaps it would be better to make a meal plan in advance, write a weekly shopping list, and agree when would be the best day to do the weekly shopping. It could even be a family event, something to do together. There are some foods that have to be eaten daily: fruits high in vitamin C, vegetables, protein and whole grain. It is important to include different types of fruits, vegetables of every colour, meat, beans, eggs, cheese, nuts, and some sort of milk whether cow's, soya or almond.
Suggested meal plan for one week:
Monday- Breakfast: Muesli served with milk or natural yogurt.
Lunch: Mixed salad of tomatoes and lettuce and cheese. Or whole
grain bun with cheese and salad.
Dinner: Oven cooked chicken served with brown rice and corn on the cob.
(a sauce of personal choice).
Tuesday - Breakfast: Oat porridge with apple slices and milk.
Lunch: Fresh fried sardines with small potatoes with parsley and lemon slices.
Served with mixed salad.
Dinner: Fried turkey fingers in yellow corn flour batter with brown rice and green
peas. Serve with fresh carrot sticks. (sauce or remoulade)
Wednesday - Breakfast: Scrambled eggs on whole grain toast and baked beans (maybe
bacon) Drink: fruit juice or herbal tea.
Lunch: Chile con carne with kidney beans and grilled bacon instead of mince
meat. Salad: baby spinach and tomatoes
Dinner: Cauliflower or broccoli cheese (as a sauce) with carrot sticks, celery
sticks, and potatoes.
Thursday - Breakfast: Muesli.
Lunch: Fish fingers with mashed potatoes. Served with pickled red beets or
Low fat coleslaw.
Dinner: Chicken meal served with red lentils and brown rice. A mixed salad.
Friday - Breakfast: Semolina with milk, a banana. (Semolina is delicious sprinkled with
cinnamon and a little brown sugar) Drink: milk or herbal tea.
Lunch: Whole grain bun with smoked salmon and lots of salad. Dessert: Mixed fruit
Dinner: Chicken stir fry with lots of vegetables like broccoli, thinly sliced carrots and
corn. Served with noodles.
Saturday - Breakfast: Eggs (fried, scrambled or boiled) Whole grain toast or buns with
marmite. Drink: herbal tea or juice.
Lunch: Tuna salad with baby spinach, tomatoes, and cucumber.
Dinner: Your favourite meat (whatever it is) or grilled chicken with grilled potatoes
and green peas or beans. (Gravy)
Sunday - Breakfast: Pancakes with lemon sauce, chocolate sauce or fruit of any kind. Drink:
Lunch: Rich homemade soup (vegetable, onion or chicken) with a whole grain bun.
Snack: Homemade cake and milk.
Dinner: Pizza with red and yellow pepper salad and olives.
Dessert: Something small and yummy, like fruit yogurt.
Please cook with vegetable oil only and remember to offer water with meals and throughout the day. Avoid soft drinks, and offer lots of fresh fruit for snack, breakfast, or between meals. 5 portions of fresh fruit and vegetables are recommended per day.