Eating healthy food is essential for a child’s physical, mental and emotional development. As a parent, it is important to provide your 6-year-old the right balance of nutritious food for their age. This means providing them with a variety of foods from each of the food groups. But what does a 6-year-old eat in a day?
Breakfast is the most important meal of the day for your 6-year-old. Start their day with a healthy breakfast such as oatmeal with fresh fruits, scrambled eggs with whole wheat toast, or yogurt and granola. Avoid sugary cereals, doughnuts or pastries as these are high in sugar and unhealthy fats.
For snacks, try to provide your 6-year-old with healthy options such as fresh fruits, cut-up vegetables, or a handful of nuts. Avoid processed snacks such as chips, cookies, or candy, as these are high in sugar, fat, and calories. If your child is still hungry after the snack, provide them with a light meal such as a wrap or a sandwich.
For lunch, provide your 6-year-old with a balanced meal that includes whole grains, protein, fruits and vegetables. A healthy lunch could include a turkey sandwich with lettuce and tomato on whole wheat bread, grilled chicken with roasted vegetables and quinoa, or a wrap with hummus, bell peppers, and spinach. Avoid processed lunch meats and fast food as these are high in sodium and unhealthy fats.
Dinner should be a balanced meal that includes protein, whole grains, and vegetables. A healthy dinner could include grilled salmon with quinoa and roasted vegetables, chicken stir-fry with brown rice, or a lentil stew with carrots and potatoes. Avoid fried foods and processed meats, as these are high in unhealthy fats and sodium.
Late Night Snack
If your 6-year-old is still hungry after dinner, provide them with a healthy late night snack such as a piece of fruit, a handful of nuts, or some low-fat yogurt. Avoid sugary snacks such as candy or cookies, as these are high in sugar and unhealthy fats.
It is important to make sure your 6-year-old is getting enough fluids throughout the day. Water is the best choice, but they can also have low-fat milk, 100% fruit juice, or herbal tea. Avoid soda, energy drinks, and sugary juices as these are high in sugar and calories.
Vitamins and Supplements
Vitamins and supplements are important for a growing 6-year-old. Talk to your pediatrician about what vitamins and supplements your child needs. They may recommend a multivitamin, omega-3 fatty acids, or probiotics. Make sure to follow the instructions on the label and only give your child the recommended dosage.
A 6-year-old’s diet should include a balance of nutritious foods from each of the food groups. Provide your 6-year-old with breakfast, lunch, dinner, snacks, and drinks throughout the day. Make sure to provide them with healthy options such as fresh fruits, cut-up vegetables, whole grains, and lean proteins. Avoid sugary snacks and drinks, processed foods, and fried foods. Talk to your pediatrician about what vitamins and supplements your child needs.