Putting together a balanced breakfast as part of a balanced day, takes some, well, balance.
For most healthy children, it is not appropriate to closely monitor their calorie consumption. However, it may help set them on a path for long-term success if you can learn to gauge proper portion sizes and get a feel for how to keep calories in check throughout the traditional three meals and a snack or two per day.
Consider the following examples8 of kids’ calorie needs, noticing that activity levels can make a striking difference.
For example:
- Active (30-60 minutes of exercise daily)
Five-year old boys and girls need the following:
1,400 calories on a daily basis that includes 2 cups of milk, 4 ounces meat/beans, 1.5 cups of fruit, 1.5 cups of vegetables and 5 ounces of grains. - Active (more than 60 minutes of exercise daily)
12-year old girls (average 5’3” tall, 100 pounds) need the following:
2,400 calories on a daily basis that includes 6.5 ounces meat/beans, 3 cups of milk, 2 cups of fruit, 3 cups of vegetables, and 8 ounces of grains - Sedentary (less than 30 minutes of exercise daily)
12-year old girls (average 5’3” tall, 100 pounds) need the following:
1,800 calories on a daily basis that includes 5 ounces meat/beans, 3 cups of milk, 1.5 cups of fruit, 2.5 cups of vegetables, and 6 ounces of grains - Active (more than 60 minutes of exercise daily)
15 year-old boys (average 5’5” tall, 140 pounds) need the following:
3,200 calories on a daily basis that includes 7 ounces meat/beans, 3 cups of milk, 2.5 cups of fruit, 4 cups of vegetables, 10 ounces of grains - Sedentary (less than 30 minutes of exercise daily)
15 year-old boys (average 5’5” tall, 140 pounds) need the following:
2,400 calories on a daily basis that includes 6.5 ounces meat/beans, 3 cups of milk, 2 cups of fruit, 3 cups of vegetables, 8 ounces of grains
Then try mixing and matching these common breakfast foods to come up with a menu that can work for your kids.9
| Whole Grains | Approximate Calories |
| Reduced fat granola 1/4 cup (1 ounce) | 130 |
| Oatmeal Instant cereal, flavored, 1 packet (1.25 ounces) | 150 |
| Raisin bran cereal 3/4 cup (1.5 ounces) | 125 |
| Wheat germ 1/4 cup (1 ounce) | 100 |
| Whole-grain French toast 1 slice homemade | 175 |
| Whole-grain breads 1 slice (1 ounce) | 80 |
| Whole grain English muffin 1 muffin (2 ounces) | 130 |
| Whole grain English muffin 1 muffin (2 ounces) |
130 |
| Whole grain, reduced fat muffin 1 small-medium (1.5 ounce) | 130 |
| Fruit | Approximate Calories |
| 100% orange juice, 8 ounces | 110 |
| Applesauce 1/2 cup, unsweetened | 50 |
| Avocado 1/2 medium |
150 |
| Banana 1 small |
80 |
| Blueberries 1 cup, Raw | 80 |
| Fruit smoothie (dependent upon recipe), 1 cup |
150 |
| Watermelon 1 cup |
50 |
| Orange wedges 1 med orange |
60 |
| Strawberries 1 cup |
45 |
| Meat/Beans (Protein) | Approximate Calories |
| Eggs 1 large |
85 |
| Peanut butter 2 Tablespoons, creamy |
180 |
| Slivered almonds, blanched 1 ounce |
170 |
| Smoked salmon 3 ounces |
100 |
| Walnuts, dried 1 ounce |
17 |
| Diary | Approximate Calories |
| Cheddar cheese 1 ounce |
110 |
| Cottage cheese 1 cup, 2% |
200 |
| Milk 1 cup (8 ounces), skim |
90 |
| Yogurt 1 cup (8 ounces), low fat, flavored | 140 |
Remember the importance of a daily multivitamin at all ages to ensure kids are getting all the nutrition their bodies need.
- What are your favorite brain-boosting breakfast foods? Head to the forum and discuss.
Resources
| 8 |
USDA. Www.mypyramid.gov |
| 9 |
Pennington JA. (1994). Bowes & Church's Food Values of Portions Commonly Used (16th ed.). JB Lippincott Company. |
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