Dr. K’s Prescription for Happy Healthy Children:
One Week Menu for a Family of Four
Today’s breakfast includes some protein, provided by the ham and cheese, and fiber and extra vitamins and antioxidants from the blueberries.
Milk adds the calcium children need for bone health.
The afternoon snack includes a kid’s favorite, with the fiber and vitamins contained in celery and apple.
Dinner is already prepared, since we made enough meat with vegetables the night before. The amount of meat per person varies; small children may need their meat processed to make smaller bites. Since it has enough sauce, provided by the grinded vegetables used in the preparation of the meat, it makes for a much smoother dish, suitable for smaller children.
The salad part of the meal may contain various vegetables. For tonight I included lettuce, tomatoes, fresh spinach and a handful of blueberries. For dressing, just add some salt, olive oil and your favorite vinegar.
Don’t discard the meat or sauce leftover. It is going to serve as the pasta sauce for tomorrow.
BREAKFAST:
1 slice of deli ham
1 slice of cheese
½ cup of fresh blueberries
1 glass of milk
Make a roll with the ham and cheese and accompany with fresh blueberries. 1 glass of calcium-fortified orange juice can be substituted for the milk if needed.
AFTERNOON SNACK:
1-2 celery sticks with peanut butter
1 apple
DINNER: Meat with Vegetables & Salad
Salad with lettuce, tomato, blueberries and spinach. Add olive oil and vinegar.
