VEGETABLES&FRUIT

Anyandallkindsofvegetables
Fresh,frozen,orcanned.Vegetablejuice
Anyandallkindsoffruit
Fresh,Frozen,unsweetened,Canned,fruitjuice
,unsweetened100%realfruitjuice.

SAMPLEMENUFORONEDAY
BreakFast
Egg1
Breadslice1/2

BalanceDietFor
Children

Milk1cup
MidDay
Banana1(med)
or
Bananamilkshake1cup+1tspsugar
Lunch
Chicken1oz.
Bread,Rice,Chapatti1/2,1/3Cup,1/2
Yoghurt1/2Cup

SnackTime
Frenchfries1smallpotato
or
fruitjelly1/2cup
or

Contributors

Fruit,FruitJuice1,1/2Cup

DietitianMunibaSajjad

Dinner

M.ScFood&Nutriton
DietitianSalmaJavedJarral
M.ScFood&Nutriton

Dr.RezzanKhan

13Years

MixVegetable1/4cup
RiceOrChapattiCup,1/2

B.sc(Turky),MS,Phd(USA)

BedTime
Milk1cup+1tspsugar

SHIFA INTERNATIONAL HOSPITAL

INFANTSANDCHILDREN
Infantsandchildrendonotusuallygo
throughinaperfectlysmoothway.For
infantsthefirstyearoflifeisconsidereda
majortimeforrapidgrowth.Onaverage
infantwillendthefirstyearmorethentriple
hisbirthweight.Growthslowsdowninthe
secondyearwithanaverage23kgadded
eachyearuntiladolescence.
SERVINGSIZESOFFOODGROUPS
MilkandMilkProducts
Cup

Meat&Alternatives

1 oz or Cup

Cereals

Bread & Cereal

Slice or Cup

Coldcerealswithoutsugarcoating,Hotcereals,plain,no
sugar.

Crackers
"Lowsalt"varieties,Plainbreadsticks,Ricecakes

Fruits

wafers"Animal"crackers,ArrowrootcookiesPasta,
couscous,orrice.

MILKPRODUCTS

1/4Cup

Diet plan for 1 to 3 year old

Children
Food

Servings

Milk
Fluidmilk,whole(homogenized)or2%Lowfatmilkfor
thoseover2yearsofageButtermilk.

Cheese

Bread cereals
whole grains

Milk

Cheddar,mozzarella,cheese
Creamcheeseisconsideredafatserving,notapartofthe
"MilkProduct"Group.

Vegetables

Yoghurt

Fruits

Lentils legumes
nuts and seeds

HEALTHYFOODCHOICES
GRAINPRODUCTS

Vegetables
Breads

Wholewheat,multigrain,rye,whitebreads,rollsor
1/4Cup
buns,Raisinorcheesebread,pitabread,flourtortillas,
muffins.

MEAT&ALTERNATIVES
Meat,Fish,Poultry
Beef,organmeats,lamb,fish,tunafishand
Chicken,Pulses,

Alternatives
Eggs(scrambled,poached,boiled,EggSalad),Egg
Sandwiches,EggsinFrenchtoast,Pancakes,Brownbeans,
vegetarianchilli,lentils,peas,Tofuorburgers.

SAMPLEMENUFORONEDAY

Peanutbutter

VEGETABLES&FRUIT
Anyandallkindsofvegetables
Fresh,frozen,orcanned.Vegetablejuice
Anyandallkindsoffruit
Fresh,Frozen,unsweetened,Canned,unsweetenedorin
fruitjuice,100%realfruitjuice.

BreakFast
Egg1
Bread4slices

BalanceDietFor
Children

Milk1cup

MidDay
VegBurger1
BananaMilkshake1Cup

Lunch
BakedFish1oz
MashedPotato1
G.Saladcup
Fruit1

SnackTime
AppleJuice1Cup

Dinner

Contributors

DietitianMunibaSajjad
M.ScFood&Nutriton
DietitianSalmaJavedJarral
M.ScFood&Nutriton

Dr.RezzanKhan
B.sc(Turky),MS,Phd(USA)

ChickenCurryCup
B.Rice/Chappati1Cup/1
Yoghurt1Cup

BedTime

45Years

Milk1Cup
SHIFAINTERNATIONALHOSPITAL

Fruits

PRESCHOOLERAGE
Preschoolagedchildren(ages4to5)arestill
developingtheireatinghabitsandneed
encouragementtoeathealthymealsand
snacks.Thesechildrenareeagertolearn,
especiallyfromotherpeopleandwilloften
imitateeatingbehavioursofadults.They
needsupervisionatmealtimeastheyarestill
workingonchewingandswallowingskills.
SERVINGSIZESOFFOODGROUPS
Milk&MilkProducts
Cup

Coldcerealswithoutsugarcoating,Hotcereals,plain,no
sugar.

Crackers
"Lowsalt"varieties,Plainbreadsticks,Ricecakes

1/3 Cup

BreadandCereals

Slice or Cup

Dietplanfor4to5yearsold
Children
FoodItems

Servings

Bread,Cereals,wholegrains

3-5

Fruits

2-3

Vegetables

3-5

Milk

2-3

Meat

2-3

1 oz or 1/3 Cup

HEALTHYFOODCHOICES
GRAINPRODUCTS

Breads
1/3 Cup

wafers"Animal"crackers,ArrowrootcookiesPasta,
couscous,orrice.

MILKPRODUCTS

Meat&Alternatives

Vegetables

Cereals

Wholewheat,multigrain,rye,whitebreads,rollsor
buns,Raisinorcheesebread,pitabread,flourtortillas,
muffins.

Milk
Fluidmilk,whole(homogenized)or2%Lowfatmilkfor
thoseover2yearsofageButtermilk.

Cheese
Cheddar,mozzarella,cheese
Creamcheeseisconsideredafatserving,notapartofthe
"MilkProduct"Group.
Yoghurt

MEAT&ALTERNATIVES
Meat,Fish,Poultry
Beef,organmeats,lamb,fish,tunafishandChicken
Alternatives
Eggs(scrambled,poached,boiled,EggSalad),Egg
Sandwiches,EggsinFrenchtoast,Pancakes,Brownbeans,
vegetarianchilli,lentils,peas,Tofuorburgers.
Peanutbutter

VEGETABLES&FRUIT
Anyandallkindsofvegetables
Fresh,frozen,orcanned.Vegetablejuice
Anyandallkindsoffruit
Fresh,Frozen,unsweetened,Canned,unsweetenedorin
fruitjuice,100%realfruitjuice.

SAMPLEMENUFORONEDAY
BreakFast
Cornflakeswithmilkcup
Egg1

BalanceDietFor
Children

Bread2slices
Milk1cup
MidDay
Fruit1(med)
or

FruitJuice1cup
Lunch
Chickenwithvegetablecup
BoilRice/Chapatti1cup/1
GreenSaladcup
Yoghurtcup
SnackTime
Milkshake1cup

Contributors

DietitianMunibaSajjad
M.ScFood&Nutriton
DietitianSalmaJavedJarral
M.ScFood&Nutriton

Dr.RezzanKhan
B.sc(Turky),MS,Phd(USA)

or
ChickenSandwich1

612Years

Dinner
Dall(mix)cup
BoilRice/Chapatti1cup/1
FruitCustardcup
BedTime
Milk1cup

SHIFAINTERNATIONALHOSPITAL

Vegetables

SchoolGoingAge
Creatinggoodeatinghabitsfromthemomentof
birthisimportanttothelifelonghealthofa
child.Energyandnutrient'srequirementremains
highasyourchildcontinuestogrowand
develop.Ifyouhaveestablishedgoodeating
habitsathomethenthesecanbemoreeasily
maintained.Byprovidingahealthywell
balanced,varieddiet,includinglotsoffruitand
vegetablesyouwillensuregoodnutrition.

SERVINGSIZESOFFOODGROUPS
MilkandMilkProducts

Coldcerealswithoutsugarcoating,Hotcereals,plain,no
sugar.

Crackers
"Lowsalt"varieties,Plainbreadsticks,Ricecakes

1/2 Cup

wafers"Animal"crackers,ArrowrootcookiesPasta,
couscous,orrice.

BreadandCereals

MILKPRODUCTS
Milk

1 Slice1/2 Cup

Dietplanfor6to12yearsold
Children
FoodItems

Servings

Bread,Cereals,wholegrains

3-5

Fruits

2-3

Vegetables

3-5

Milk

2-3

Meat

2-3

1 Cup

Meat&Alternatives

Cup or 2 oz

Cereals

HEALTHYFOODCHOICES
GRAINPRODUCTS

Fruits
Breads

Wholewheat,multigrain,rye,whitebreads,rollsor
1/2 Cup
buns,Raisinorcheesebread,pitabread,flourtortillas,
muffins.

Fluidmilk,whole(homogenized)or2%Lowfatmilkfor
thoseover2yearsofageButtermilk.

Cheese
Cheddar,mozzarella,Creamcheeseisconsideredafat
serving,notapartofthe"MilkProduct"Group.
Yoghurt

MEAT&ALTERNATIVES
Meat,Fish,Poultry
Beef,organmeats,lamb,fish,tunafishandChicken
Alternatives
Eggs(scrambled,poached,boiled,EggSalad),Egg
Sandwiches,EggsinFrenchtoast,Pancakes,Brownbeans,
vegetarianchilli,lentils,peas,Tofuorburgers.
Peanutbutter

SAMPLEMENUFORONEDAY

Alternatives

BreakFast
Eggs(scrambled,poached,boiled,EggSalad),Egg
Sandwiches,EggsinFrenchtoast,Pancakes,Brownbeans,Cornflakes/porridge1cup
vegetarianchilli,lentils,peas,Tofuorburgers.
Fruit1(med)
Peanutbutter

BalanceDietFor
Children

Egg1

VEGETABLES&FRUIT
Anyandallkindsofvegetables
Fresh,frozen,orcanned.Vegetablejuice
Anyandallkindsoffruit
Fresh,Frozen,unsweetened,Canned,unsweetenedorin
fruitjuice,100%realfruitjuice.

Bread2slices
Tea1cup
MidDay
Fruit1(med)
or

Fruitjuice1cup
Lunch
ChickenwithvegetablesCup
Chapatti/BoilRice1/1Cup
GreensaladCup
YoghurtCup

PreparedBy

SnackTime

DietitianMunibaSajjad

Bakedpotato1cup

M.ScFood&Nutriton

Milk1cup

ReviewedBy

Dr.RezzanKhan
B.sc(Turky),MS,Phd(America)

Contribution&CompiledBy

Dinner
MixpulsesCup
Boilrice1cup

DietitianSalmaJavedJarral

CustardCup

M.ScFood&Nutriton

BedTime
Milk1cup

13Years&above

SHIFAINTERNATIONALHOSPITAL

Fruits

TEENAGE

HEALTHYFOODCHOICES
GRAINPRODUCTS

Parentsplayabigroleinshapingchildren'seating
habits.Whenparentseatavarietyoffoodsthatare
lowinfatandsugarandhighinfibre,childrenlearn
tolikethesefoodsaswell.Itmaytake10ormore
triesbeforeachildacceptsanewfood,sodonot
giveupifyourchilddoesnotlikeanewfoodright
away.Parentshaveaneffectonchildren'sphysical
activity&habitsaswell.Youcansetagood
examplebygoingforawalkorbikerideafterdinner
insteadofwatchingTV.Playingballorjumping
ropewithyourchildrenshowsthemthatbeingactive
isfun.

Cup

Breads
Wholewheat,multigrain,rye,whitebreads,rollsor
buns,Raisinorcheesebread,pitabread,flourtortillas,
muffins.

Vegetables

Cereals
Coldcerealswithoutsugarcoating,Hotcereals,plain,no
sugar.

1/2 Cup

Crackers
"Lowsalt"varieties,Plainbreadsticks,Ricecakes

BreadandCereals

SERVINGSIZESOFFOODGROUPS

wafers"Animal"crackers,ArrowrootcookiesPasta,
couscous,orrice.

1 Slice or Cup

Milkandmilkproducts

1 Cup

MILKPRODUCTS

Dietplanfor13&aboveage
Children
FoodItems

Meat&Alternatives

Milk
Fluidmilk,whole(homogenized)or2%Lowfatmilkfor
thoseover2yearsofageButtermilk.

Servings

Servings

(Boys)

(Girls)

Bread,Cereals,whole
grains

Cheddar,mozzarella,Creamcheeseisconsideredafat
serving,notapartofthe"MilkProduct"Group.

Fruits

23

Yoghurt

Vegetables

12

12

Milk
Meat

3
3
Cup or 2-3 oz
5
5

Cheese

MEAT&ALTERNATIVES
Meat,Fish,Poultry
Beef,organmeats,lamb,fish,tunafishandChicken