Daily Meal Planning Guide for 7– to 12–Year–Olds

Whole Grains, Breads, Cereals: 7 servings
Vegetables: 1 serving dark green vegetables, 3 servings other vegetables
Legumes, Nuts, Seeds, Milks: 2 servings legumes, 3 1–cup servings soymilk or other non–dairy milk
Fruits: 3 servings

Be sure to include a source of vitamin B₁₂, such as any typical children’s multivitamin or vitamin–fortified cereals or soymilk.

Sample Menu for 7– to 12–Year–Olds

• Breakfast: Strawberry–Banana Smoothie, toast with almond butter, calcium–fortified orange juice
• Lunch: Hearty Chili Mac, green salad, bread
• Dinner: Steamed broccoli with nutritional yeast, steamed carrots, Oven Fries, apple crisp, soymilk
• Snacks: Popcorn, figs, soy “ice cream”