Afterschool.ae is the largest dedicated provider of quality on-site after school activities, programs, tutoring, summer camps, sports and child care services in United Arab Emirates

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Kids Get The Most Out Of Every Day
Fueling up with nutrient-rich meals and snacks can help kids perform and get the nutrients they
eed to thri e at school a d at pla . We’ e used the e USDA M Plate isual guide to healthy
food choices (which replaces the food pyramid) as a guide to create a sample day* of meals and
snacks to fuel your happy, healthy kid.
Forget The Pyramid, It’s All About The Plate
The USDA recently replaced the Food Guide Pyramid with MyPlate, a visual guide to healthy
food choices for the entire family. Meal planning can be a challenge for busy families on the go,
but MyPlate can help prioritize food choices at a glance.
BREAKFAST
It’s called the ost i porta t meal of the day for a reason! Studies suggest that breakfast
eaters may have improved concentration and performance in the classroom.
What to serve?
 1 grain (1 cup whole grain cereal) – 20% grain servings
 1 fruit (1/2 cup berries) – 33% fruit servings
 1 dairy (1 cup Organic Fat-Free DHA milk) – 33% dairy servings
Helpful Tip
Milk provides more than just calcium, it also has 8 other essential nutrients that growing kids
need.
MORNING SNACK
Snacking can be a smart strategy! Snacking can help kids get the energy and nutrients they
need for optimal growth and development.
What to serve?
 1 protein (1 Tbsp peanut or almond butter) – 20% protein servings
 1 fruit (1 apple, sliced) – 33% fruit servings

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Helpful Tip
Snacks should be a mini-meal, providing just enough to take the edge off their appetites and
help fuel them until the next meal.
LUNCH
A balanced lunch helps give kids the energy they need to make it through the school day.
What to serve?
 2 grain (2 slices whole grain bread) – 40% grain servings
 2 protein (2 oz turkey) – 40% protein servings
 2 veggie (1 cup baby carrots and red peppers) – 50% veggie servings
 Lowfat ranch for dipping
 1 dairy (1 cup lowfat yogurt) – 33% dairy servings
Helpful Tip
Allowing kids to be part of the process of packing their lunch can make it much less likely that
the ’ll trade it a a .
AFTERNOON SNACK
Fill the gaps! Keeping a stockpile of nutrient-rich options on hand is a smart strategy for fueling
hungry kids after school.
What to serve?
 1 dairy (single serve chocolate milk) – 34 % dairy servings
 1 fruit (1 small banana) – 34% fruit servings
Helpful Tip
Chocolate milk is a great recovery beverage for active kids of all ages – it’s got a ideal i of
protein and carbs to refuel tired muscles after practice or playtime.

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DINNER
Make time for family dinner. Family dinners are a great way to connect and establish healthy
eating patterns that are likely to last a lifetime.
What to serve?
 2 servings protein (2 oz chicken, beef, pork, or tofu) – 40% protein savings
 2 veggie (1 cup sliced mixed veggies) – 50% veggie servings
 2 grain (1 cup brown rice) – 40 % grain servings
Helpful Tip
MyPlate recommends making at least ½ your grains whole each day. This includes: brown rice,
oats, quinoa, popcorn, and whole wheat bread.
REF:
*Based upon USDA Guidance for children ages 9-13
1. Pediatrics 2008;122(2): 279-84
2. Rampersaud GC, et al. J Am Diet Assoc. 2005;105:743-460
3. Kersick C er al. J Int Soc Sport Nutr 2008: 5:17
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About the Site
Afterschool.ae is the largest dedicated provider of quality on-site after school activities, programs,
tutoring, summer camps, sports and child care services in United Arab Emirates.
FOR MORE INFORMATION: Please visit http://afterschool.ae/