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Protein is one of the three macronutrients in our food. It’s a key component in our diets that helps our bodies build and maintain tissue. It also supports a healthy functioning immune system and promotes satiety with our meals. Just like adults, kids need to get an adequate amount of protein each day to stay healthy. The amount of protein a child should get each day varies but Dietary Reference Intakes (DRIs) are provided for different age groups. The DRI suggestions are as follows:
4-8 years old: 19g/day,
9-13 years old: 34g/day,
14-18 year-old boys: 52g/day, and
14-18 year-old girls: 46g/day.
With the proper diet, it is uncommon for children to need protein supplementation, but it can be a requirement for certain medical conditions. The best thing you can do to make sure your child is getting enough protein in their diet is to feed them a variety of whole foods. Here are common food sources and their servings that provide 3-6 grams of protein: |
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- 1/2 cup whole oats
- 1/2 cup milk
- 1/4 cup black beans
- 1 egg
- 1 tbsp peanut butter
- 1/4 cup greek yogurt
- 1 oz fish
- 1/2 oz chicken breast
- 1 oz ground beef
- 1/2 cup whole grain pasta
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Looking for a new hobby this spring? Starting a garden is an amazing option! Having a family garden brings many benefits to the table. It is a source of fresh and inexpensive produce and a method for practicing sustainability. Your kids will also be able to spend more time outdoors and receive hands-on experience growing food that ends up on their dinner plates. This will help encourage them to eat more fruits & veggies resulting in fueled and happy little humans. There are many options for starting a garden and you can choose one that suits your landscape and lifestyle. Check out the links below for more information on how to get started.
Where to get started
- https://www.sparkpeople.com/resource/nutrition_articles.asp?id=1292
- https://learn.eartheasy.com/guides/gardening-with-children/
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Don’t get pinched this St. Patrick’s Day! Serve your kids a fun and holiday-themed snack board full of all the greens! Add in a rainbow for some food variety and your kids are set for a delicious and nutritious holiday afternoon snack. Presenting your child with a snack board gives them a sense of autonomy with food options while still allowing you to have control over their choices. This style of eating will help them build a healthy relationship with food and encourage them to become more adventurous eaters in the upcoming years.
Credit:
- https://www.eatingbyelaine.com/st-patricks-day-snack-board/
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The Online School Lunch Difference
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| Lunch lines and school cafeterias can make it difficult for schools to maintain social distancing. With HotLunch.com, foodservice providers can utilize a classroom-based distribution system to deliver lunch straight to a student’s classroom and maintain social distancing. |
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| More About School Lunches, Nutrition and Healthy Kids |
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HotLunch.com is used by schools across North America! With HotLunch.com you can easily manage school-lunch administration, publish lunch menus online, receive payments, and reduce time spent on managing parent transactions, including fundraising, after-school care, volunteering, and much more.
See For Yourself!
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| HotLunch.com Now Available in Spanish & French |
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| Our school lunch software is now available in Spanish and French, making it easier for schools around the world to utilize our school lunch system. This update allows more families to reap the benefits of HotLunch.com. |
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| Hotlunch.com partners to educate unprivileged girls |
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We are proud to partner with Ainiti.org, an organization that empowers and educates underprivileged girls through technology. Thanks to you, profits from Hotlunch.com will be used to support girls in need.
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Instagram |
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| Cheyenne Richards is a Registered Dietitian Nutritionist with a private practice team that provides nutrition counseling across the U.S. and as far as Germany. She attended the University of Oklahoma where she received her Bachelor's, after which she earned her M.B.A. in Austin, Texas. She is a member of the Academy of Nutrition and Dietetics and is an American Council on Exercise Certified Health Coach. When not working, Cheyenne enjoys spending time with her family, traveling, cooking, gardening, and other outdoor activities. |
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Simple, Fast, Accurate solution for Schools, Food Service Providers & Offices
www.hotlunch.com |
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