Sample Day of Meals for a 6-Year-Old Child

Looking for child-friendly, quick, and healthy kids’ meals and snacks? We’ve got a sample menu plan for you!

What’s for dinner? And breakfast, lunch, and snack…? Wondering what your school-aged child should be eating? Below is a sample day of meals, along with tips on feeding your healthy, happy, 6-year old. Your child probably has pretty established food preferences by now, but children’s tastes can continue to evolve—you never know when an avid broccoli hater may start demanding it for dinner!  The key is to offer a variety of healthy foods consistently and to help them learn how to eat mindfully.

Key things to focus on with your 6-year-old

You know that childhood obesity is a big problem in this country, but there’s also a lot of research on what works to curb obesity and overweight in children.  Eating fruits and vegetables every day and choosing milk or water over soda are the two biggest dietary habits linked to a lower risk of childhood obesity. They can also help to keep your child’s teeth healthy! Getting enough physical activity—at least 60 minutes a day for kids and parents—is another key to a healthy weight.  However, it’s important to keep the focus on enjoying fruits, vegetables, and physical activity for their general health, not to stay a healthy weight. The best thing you can do is model good attitudes toward food and fitness to lead by example!

Tips for feeding your 6-year old

• Now that your child is running off to school in the morning, it’s especially important to make time for breakfast.  A good breakfast fuels their day and helps them focus at school and is linked to healthier body weight.
• Turning off the television not only gets rid of distractions at family meals but also encourages your kids to play in a more physical way. Setting limits on TV time is also a good way to meet your kids half-way so that everyone is happy! Children this age should get at least 60 minutes of physical activity each day—playing tag, having a playroom dance party, and playing on a jungle gym are all fun ways to get moving.  Getting your kids active can be fun for the whole family!
• Have children participate in making meals and get them in the kitchen! Have them set the table, peel carrots and potatoes, and measure liquids.  Try making easy recipes with your little chef.
• At the age of 5 children become like adults in that they eat more when served more.  Serve smaller portions and give children second helpings when they ask for them.
• Boys start having higher energy needs than girls around 4. You’ll see an extra serving each of vegetables, meat/beans, and grains for boys, but use your child’s appetite as a guide and, again, get them moving! Read more common-sense tips on parenting food at mealtime.

Children of this age can really get into the “eat the rainbow” idea.  Challenge them to eat some fruit or vegetable from every color each day—white, yellow, orange, red, purple, and green.  Here are fun activities with foods of different colors.

Sample Day of Meals for a 6-Year Old:

* Always look for “100% whole grains” rather than “made with whole grains,” which can have mostly refined grains in them.
** When serving red meat or other sources of iron (leafy greens, tofu, beans), pair it with a food high in vitamin C, like sweet potatoes or tomatoes—it helps your body take in the iron.