This document provides information on children's eating and meal planning, including examples of meals from McDonald's and healthier meal options. It includes 5 sample day menus with balanced, nutritious meals and snacks for children ages 6-12 that meet dietary guidelines. Tips are provided for making healthy eating fun for children, such as involving them in cooking and creating appealing food presentations. Resources for additional information on health, safety and nutrition for children are also listed.

1. Module 8: Children's Eating
FAST FOOD RESTAURANT: MCDONALD’S
HEALTHY FIVE DAY MEAL PLAN

2. Popular Meal Choice 1
 Kid’s Meal: Chicken
Calories: Cholesterol: Protein: 10g
McNuggets (4 nuggets) 460 25mg
Calories Sodium: Vitamin A:
 With Apple Slices, from Fat: 820mg 240IU
150
French Fries (kids),
and Apple Juice.
Total Fat: Total Carbs: Vitamin C:
17g 67g 158mg
 Meal Nutritional Value:
Saturated Dietary Calcium:
Fat: 3g Fiber: 2g 140mg
Trans Fat: Sugars: 37g Iron: 1mg
0g

3. Popular Meal Choice 2
 Kid’s Meal: McDouble
Calories: Cholesterol: Protein: 33g
(Cheeseburger) 740 75mg
Calories Sodium: Vitamin A:
 With Apple Slices, from Fat: 1180mg 780IU
French Fries (kids), 300
and Milk (1%). Total Fat: Total Carbs: Vitamin C:
33g 78g 103mg
 Meal Nutritional Value: Saturated Dietary Calcium:
Fat: 12g Fiber: 5g 560mg
Trans Fat: Sugars: 22g Iron: 4.5mg
1.5g

4. Popular Meal Choice 3
 Meal: Big Mac Calories: Cholesterol: Protein: 30g
(Cheeseburger) 1150 75mg
Calories Sodium: Vitamin A:
 With French Fries from Fat: 1390mg 360IU
(medium) and Soda 430
(medium Coca-Cola) Total Fat: Total Carbs: Vitamin C:
48g 155g 10mg
 Meal Nutritional Value: Saturated Dietary Calcium:
Fat: 13g Fiber: 8g 280mg
Trans Fat: Sugars: 69g Iron: 5.5mg
1.5g

5. Healthier Choice for Meal 1
 Kid’s Meal: Chicken Calories: Cholesterol: Protein: 17g
McNuggets (4 nuggets) 330 35mg
Calories Sodium: Vitamin A:
 With No French Fries, from Fat: 490mg 500IU
130
Milk (1%), and Apple
Slices (2 servings) Total Fat: Total Carbs: Vitamin C:
14g 32g 192mg
 Meal Nutritional Value: Saturated Dietary Calcium:
Fat: 3.5g Fiber: 1g 370mg
Trans Fat: Sugars: 18g Iron: 0.5mg
0g

6. Healthier Choice for Meal 2
 Meal: Caesar Salad with Calories: Cholesterol: Protein: 27g
Grilled Chicken 190 70mg
Calories Sodium: Vitamin A:
 With a bottle of water from Fat: 50 580mg 8050IU
 Meal Nutritional Value: Total Fat: 5g Total Carbs: Vitamin C:
10g 21mg
Saturated Dietary Calcium:
Fat: 3g Fiber: 4g 190mg
Trans Fat: Sugars: 5g Iron: 2mg
0g

7. Healthier Choice for Meal 3
 Meal: Grilled Chicken
Calories: Cholesterol: Protein: 35g
Club Sandwich (with 740 75mg
No Bacon and No
Mayonnaise Dressing) Calories Sodium: Vitamin A:
from Fat: 920mg 380IU
170
 With French Fries Total Fat: Total Carbs: Vitamin C:
19g 106g 10mg
(small) and a Sweet Tea
(small). Saturated Dietary Calcium:
Fat: 5g Fiber: 6g 300mg
 Meal Nutritional Value: Trans Fat: Sugars: 44g Iron: 4mg
0g

8. Health Menu: Day 1
(Guidelines for Ages 6-12)
 Breakfast: Banana ( 1/2 cup), Whole Wheat Toast (1
slice), and Milk (1 cup).
 Lunch: Cold Dry Cereal ( 3/4 cup) with Milk (1 cup),
Yogurt (8 oz.), and Fruit Juice (3/4 cup).
 Dinner: Salmon (2 oz.), Rice (1/2 cup), Carrots (3/4
cups), and Milk (1 cup).
 Snack 1: Fruit Juice ( 3/4 cup) and Cheese (1 oz.).
 Snack 2: Raspberries (3/4 cup) and Yogurt (4oz.).

9. Health Menu: Day 2
(Guidelines for Ages 6-12)
 Breakfast: Cold Dry Cereal (3/4 cup) with Milk (1 cup),
and Apple Juice (1/2 cup).
 Lunch: Scrambled Egg (1 egg), Whole Wheat Toast (1
slice), Apples (3/4 cup), and Milk (1 cup).
 Dinner: Black Beans / Cooked Dry Beans (1/2 cup),
Rice (1/2 cup), Corn (3/4 cup), and Milk (1 cup).
 Snack 1: Cornbread (1 serving) and Grape Juice (3/4
cup).
 Snack 2: Hazelnut Butter/Nutella™ (2 tbsp.) on
Whole Wheat Toast (1 slice).

10. Health Menu: Day 3
(Guidelines for Ages 6-12)
 Breakfast: Blueberries (1/2 cup), Oatmeal/Hot
Cooked Cereal (1/2 cup), and Milk (1 cup).
 Lunch: Whole Wheat Toast (1 slice) with Peanut
butter (4 tbsp.) and Bananas (3/4 cup), and Milk (1
cup).
 Dinner: Chicken (2oz.), Pasta (1/2 cup), Butternut
Squash (3/4 cup), and Milk (1 cup).
 Snack 1: Walnuts (1 oz.) and Apples (3/4 cup).
 Snack 2: Cheese (1 oz.) and Biscuit (1 serving).

11. Health Menu: Day 4
(Guidelines for Ages 6-12)
 Breakfast: Apples (1/2 cup), a Muffin (1 serving), and
Milk (1 cup).
 Lunch: Grilled Cheese (made with 2 oz. of Cheese and
1 slice of Whole Wheat Bread), Carrots (3/4 cup), and
Milk (1 cup).
 Dinner: Miso (2 oz.), Noodles (1/2 cup), Spinach (3/4
cup), and Milk (1 cup).
 Snack 1: Muffin (1 serving) and Orange Juice (3/4 cup).
 Snack 2: Almonds (1 oz.) and Tangerine (3/4 cup).

12. Health Menu: Day 5
(Guidelines for Ages 6-12)
 Breakfast: Strawberries (1/2 cup), Cornbread (1
serving), and Milk (1 cup).
 Lunch: Broccoli (3/4 cup) with Cheese (2 oz.), Biscuit (1
serving), and Milk (1 cup).
 Dinner: Grilled Chicken (2 oz.), Bread Roll (1 serving),
Green Beans (3/4 cup), and Milk (1 cup).
 Snack 1: Oatmeal/Hot Cooked Cereal (1/2 cup) with
Peaches (3/4 cup).
 Snack 2: Peas (1/4 cup) and Carrots (3/4 cup).

13. Make Eating Health Foods Fun
• INVOLVE THE CHILDREN IN THE COOKING
PROCESS(SAFELY AND AGE APPROPRIATE)
• ALLOW CHILDREN TO HELP PLAN THE
MEALS
• CREATE PRETTY FOOD ART (EXAMPLE:
SMILE FACES)
• MODEL HEALTH FOOD HABITS (EXAMPLE:
EAT WHAT YOU ARE FEEDING THE
CHILDREN)

14. Resources
• Textbook: Health, Safety, and Nutrition for the
Young Child (7th Edition) By Lynn R. Marotz
• McDonald’s Meal Builder Website:
Http://www.mcdonalds.com/us/en/food.html