"A healthy, balanced diet for children provides essential vitamins, minerals and other nutritional goodies that kids need for healthy growth and development. Vitamins and minerals are vital for our bodies to function properly and each one plays a specific role in the body."

Here are some links with importand nutrition information 

"Balanced kid’s meal: carbohydrates (46-65%), protein (10-30%) and fat (25-30% and not less than 20%). Through balancing it, you should provide 25-31g of fiber.

Calcium: 800mg/day (4-8 year olds); 1300mg/day (9-13 year olds). Young athletes need to develop strong bones, but there’s no need to overdue it with too much milk. Good sources include fortified soy milk, beans, tofu, broccoli, kale and almonds.

Vitamin D:crucial to calcium absorption. Most kids require a supplement or fortified foods and drinks.
Iron: kids tend to be really low on this crucial mineral. Vitamin C helps absorb iron from non-animal sources such as beans, spinach, tofu, lentils and apricots.

Zinc:helps with muscle recovery. Get it from beans and whole grains.

Focus on whole fruit, not juice.

Avoid caffeine and sodium.Children are less capable of thermoregulating, making adequate hydration crucial. Caffeine and sodium mess with hydration."


  • Whole grain pretzels
  • Half a wheat bagel with jam
  • Fresh fruit
  • 1/2 cup raisins and peanuts
  • Carrot or celery sticks with hummus  pita
  • Applesauce and string cheese
  • Fruit smoothies
  • Trail mix
  • Apple and peanut butter
  • Half a peanut butter sandwich on a bagel
  • Granola Bars
  • Bran Muffins