Note: This menu is planned for a four-year-old child who weighs approximately 16.5kg
1 teaspoon = 1⁄3 tablespoon (5 mL)
1 tablespoon = (15 mL)
½ Cup = 125 mL
1 cup = 250 mL
Breakfast
- ½ cup Full cream milk or plant milk alternative
- ½ cup cereal or porridge
- 1 cup strawberries or 1 whole banana
Beverage: 1 cup Tea4kidz Apple & Berry flavour rooibos tea with a drizzle of honey
Snack
- 1 small tub or ½ cup yoghurt (flavoured or plain yoghurt)
- Small (30g) packet peanuts & raisins
Lunch
- 1 sandwich—2 slices whole wheat bread with 2 slices smoked chicken and cheese, veggies of choice and dressing (if needed)
- ½ cup dark-yellow or dark-green vegetable in the sandwich e.g., lettuce, cucumber, or peppers
Beverage: 1 cup of Tea4kidz Peach & Apricot flavour rooibos tea with a drizzle of honey
OR
- 2 slices whole-wheat bread with peanut butter & Jam with a fresh fruit of choice on the side
Beverage: 1 cup of Tea4kidz Peach & Apricot flavour with a drizzle of honey
OR
- 2 slices whole-wheat bread with mashed canned pilchards mixed with mayonnaise.
- ½ cup dark-yellow or dark-green vegetable in the sandwich e.g., lettuce, cucumber, or peppers
Beverage: 1 cup of Tea4kidz Peach & Apricot flavour rooibos tea with a drizzle of honey
Snack
- 1 teaspoon peanut butter with 1 slice whole wheat bread or 5 crackers or string cheese or cut-up fruit
- 1 cup full-cream milk or plant-based milk alternative
OR
- 1 Apple, cut-up in slices with peanut butter
- 1 cup full-cream milk or plant-based milk alternative
Dinner
- 60g meat, fish, or chicken
- ½ cup pasta, rice, or potato
- 1 cup vegetable e.g., salad medley or cooked vegetable
Night cap
Beverage: 1 cup Tea4kidz Apple & Berry flavour rooibos tea with added milk & no sweetener
If your family would like to include margarine, butter, or salad dressing as a "side" option to any meal, choose low- fat or healthier versions, if possible, and only give 1 or 2 teaspoons to your child.
Dietitian Tip:
This affordable day of eating for kids is designed with kids’ nutrition guidelines in mind for this age group (pre-schoolers). You can increase portions for this sample menu to be suitable for older children or higher weights. You can choose to use other flavours of Tea4kidz rooibos tea, and they can be served hot or cold.
Ends
Issued on behalf of: Joekels
Disseminated by:
Olivia Jones Communications
For more information please contact:
Olivia Jones Communications
Cell: 083 653 1720
Email: media@oliviajones.co.za
