Great Health project for 4-10 yearolds..( Vegan food guide)

[Guest guest]

I am posting this to a few groups.. but I loved this. I found a Vegan

Food guide for children 4-10. It was so interesting.. so for the next

five days my 6 & 9 yearold are keeping food diaries, and charting

everything they are eating and drinking.. then we are going to see how

they measure up to the guide..I think it make for a wonderful health

class project. Here is the guide

 

THE VEGAN FOOD GUIDE FOR 4-10 YEAR OLDS

 

Children need smaller servings of food, more often. The suggested

number of servings in the guide are considered minimums to meet

nutritional requirements. If your child is very active, they may well

eat substantially more then the servings suggested here. If they are at

a healthy body weight, this is just fine. For additional examples foods

in each of the food groups see the vegetarian food guide.

 

FORTIFIED SOYMILK AND ALTERNATES GROUP:

7-10 year olds: 6-8 servings per day

4-6 year olds: 2-3 cups per day

fortified nondairy beverages ( preferably soy) are recommended.

One serving =

1/2 cup fortified nondairy milk

1/2 cup fortified orange juice

1/4 cup (2oz) firm tofu ( made with calcium)

1 cup calcium rich green vegetables

3 TBS. almond butter, 1 1/2 oz almonds, or 2 TBS. tahini

 

GRAIN GROUP:

7-10 year olds: 6-8 servings

4-6 year olds: 4-6 servings

one serving =

1 slice of bread

1/2 cup cooked grain

1/2 cup hot cereal

1 oz ( 30g) cold cereal

 

VEGETABLE GROUP:

4-10 year olds: 2-3 servings

one serving=

1/2 cup vegetables or fruit

1 whole fruit or 2 small fruit

1/2 cup fruit or vegetable juice

 

FRUIT GROUP:

7-10 year olds: 1-2 servings

4-6 year olds: 2-3 servings

one serving =

1/2 cup vegetables or fruit

1 whole fruit or 2 small fruit

1/2 cup fruit or vegetable juice

 

BEAN AND BEAN ALTERNATES:

7-10 year olds: 1-2 servings

4-6 year olds: 1 serving

one serving =

1/3 cup firm tofu

1 cup beans

1 veggie patty

2-3 veggie slices

3 TBS nut/seed butter

1/4 cup nuts or seeds

 

Vitamin B12-aim for 1.0-1.2ug B12 fortified foods

Vitamin D - get sufficient sunlight, or at least 5.0ug vitamin D from

fortified foods or supplements

Essential Fatty Acids- aim for 2 grams of omega-3 fatty acids/day