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- 1 slice of whole grain toast with thin layer of peanut butter cut into bit sized pieces
-bowl of a cut up orange
- small glass of non fat milk
I chose these foods because the main dish has a balance of whole grains and also protein from the peanut butter. I also chose oranges as a morning fruit because it provides a good source of Vitamin C and will taste sweet and juicy to the child. I chose milk to promote strong bone growth and development.

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- Apple, mango, apricot, and whole grain oats Muesli with yogurt
This breakfast provides a healthy balance of protein, carbs, and fruits. This will be very easy for a 3 year old to eat and has the ability to use utensils.

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- 1/2 cup of cut up peaches and bananas on top of 1/2 cup of non fat yogurt
I chose this mix as a light but filling snack to get more of those vitamins from fruit in as well as more calcium for his/her health. This snack will be very easy for the child to eat because all the items can fit on a spoon easily without trouble.

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- 3 bit sized turkey, lettuce, and cheese sandwiches
- fruit bowl
- small glass of skim milk
This snack will keep the toddler's stomach content until lunch and provides even more nutrients that he or she needs.

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- 1 small turkey, lettuce, and mayo sandwich on a whole wheat roll cut in half
-  1/2 cup of cherry tomatoes cut into slices
- half a piece of a graham cracker
1/2 cup of non fat milk
I chose this lunch option because it provides whole grains (fiber), vegetables(vitamins/minerals), fruit(vitamins), and dairy(calcium/protein).

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- 1/3 cup of veggie sticks ( carrots, celery ) with a side of hummus dip
This snack provides a good source of protein and vegetables. It's a small, but filling snack the child can munch on and enjoy before dinner time.

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- 1 cut up hotdog wrapped in a whole wheat bun with ketchup
- 1/2 cup of green beans
1/2 cup of creamed corn in small bowl
I chose this meal because it provides grains, protein, vegetables, and carbs, which hits almost all of the nutritional catagories that a child would need.

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- Bow-Tie Pasta with cut up ham and peas
- 1 cup of skim milk
- side salad with cucumber slices
This is a food I enjoyed as a kid all the way up to my teenage years. It is very healthy and it is simple, but tastes amazing.

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- 1 cup up apple with a side of peanut butter
I love this snack to this day because not only is it very tasty, it's very healthy and is extremely filling.

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- Meatloaf
- Mashed potatoes
-  1 serving of corn
This meal my mom still makes me to this day and provides all the protein, carbs, and vitamins a child would need. It's very easy for a child to chew and pick up with a fork or spoon.

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- Chopped up boiled egg with fingers of toast
- cut up pears
- 1 cup of skin milk
A breakfast like this has the essential health benefits a toddler needs to start off the morning right. All this food will be easy for the child to eat and most importantly enjoy.

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- homemade banana muffin
- yogurt with 2 pinches of raspberries
- small glass of skim milk
This snack gives a good source of carbs as well as calcium from the milk and yogurt.

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- 1 cup of cut up grilled chicken
- 1 serving of green beans and steamed carrots
- 1 cup of skim milk
The main dish being chicken will provide a great source of protein that the child will love; the vegetables are a classic and are easy for the child to eat with or without utensils.

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- 1 cup of berries ( strawberries, blackberries, raspberries )
A healthy little snack that proves good vitamins the child will need.

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-Teriyaki Chicken
- 1 serving of brown rice
- steamed broccoli

This dinner has a healthy protein with a good source of carbs, (replaced white rice with brown rice for a healthier option )and steamed broccoli which will be easy for the child to eat. This mean is best served in a bowl all mixed together.

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- bowl of cherrios with skim milk
- 1 cup of cut up oranges
- glass of skim milk
This breakfast provides a healthy balance of calcium, carbs, and fruits. This will be very easy for a 3 year old to eat and has the ability to use utensils.

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- cup of apple sauce
- 1 cup of grapes cut in half
- glass of skim milk
This snack will be very easy for the kid to eat and the 3 year old is at the age they can eat cut up grapes. This also provides a lot of good vitamins the child will need.

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- 1 hot dog cut up into pieces
- 1 cup of canned carrots
glass of skim milk
At this age, a whole hot dog is still a choking hazard, so cutting it up into pieces will avoid the possibility of choking.

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- cheese and crackers
- 1 cup of raspberries
- glass of milk
Cheese and crackers is a favorite snack of a lot if kids and it also provides a decent source of fiber, protein, and dairy. The raspberries provide another fruit for the day

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- Spaghetti with organic tomato sauce
- 1 cup of green bean
- 1 cup of peas
This dinner is a good source of carbs the child will need during the day. The red sauce should be organic for a more healthier option. Half of the child's plate should be vegetables, so I would give him or her an appropriate amount of green vegetables that they will like eat or try.

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- piece of toast with thin layer of organic jam
- 1 scrambled egg
- 1 glass of skim milk
The piece of toast will be cut up into pieces to make it easier for the child to eat as well as enjoy. The egg will give a great source of protein to the girl or boy as well as bone growth and other benefits from the milk.

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- 1 whole graham cracker
- peach slices in yogurt
- glass of skim milk
This snack is a nice source of fiber as well as protein and vitamins from the fruit and yogurt. Easy for the child to eat as well.

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- 1 slice of peanut butter toast
- 1 cut up apple with peal taken off
Depending on the child, some don't like the peel of the apple so I would take it off for the child to hopefully eat more and enjoy it. Instead of putting sugary jelly on the toast, I just put peanut butter for a tasty but healthier option.

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- cup of refrigerated vegetables
* carrots
* celery
* cut up cucumber
This snack is good for getting your daily vegetable intake that is needed for a diet. The vegetables will be served plain without any ranch dip because it is unhealthy for the kid to eat and we don't want the kid to always want to eat vegetables with the ranch.

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- salmon with broccoli and brown rice
This dinner has many health benefits the child will need; fish is a great source of Omega 3 Fatty Acids as well as potassium, protein and vitamin B. The broccoli is yet another good source of protein and vitamins for the child. White rice would be replaced with brown rice for a healthy alternative that is just as tasty.

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- 1 scrambled egg
- slice of toast
- 1 serving of cut up strawberries
- glass of skim milk
The toast will be cut into pieces so the whole meal will be easy to make. The milk and eggs serve as a good source of protein and the strawberries is a delicious fruit the child can enjoy after a good nights rest.

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- 1 serving of dried fruit
- homemade banana muffin
- glass of skim milk
This snack is very filling and also very healthy. The homemade muffin will be very tasty and much more nutritious than a store bought muffin. The dried fruit will be a good, but healthy change from regular fruit and will provide the same health benefits as the fruit.

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Sandwich Squares
-whole wheat bread
- ham
- lettuce
- cheese
Cut up cherry tomatoes and grapes
Glass of milk
This lunch will be a very healthy balance of fiber, protein, vitamins, and minerals. Each food in the lunch gives the child nutrients they will need to grow and develop.

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- watermelon cubes
- green grapes
- cup of water and cup of milk
The child should not only be getting the daily recommended amount of milk a day, but also a healthy amount of water. The watermelon cubes and green grapes are both a sweet and juicy snack that kids love. Instead of watermelon slices, cut them into smaller pieces or even shapes to make it easier and more fun for the children to eat.

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- grilled cheese sandwich
- tomato soup
- glass of skim milk
This is a very tasty dinner all children I know love. The grilled cheese would be make with whole grain bread and would be a good source of fiber and protein. The tomato soup will be as organic as possible and would be an easy item for a child to eat.

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-  waffle made from scratch
- raspberries and blueberries on top of the waffles
- glass of skim milk
- cut up orange
I would want the waffle to be made from scratch to provide the most health benefits possible. The raspberries and blueberries are tasty fruits that will add a bit of sweetness to the waffles. Also, add a cut up orange for an amazing source of vitamins to start the day off right.

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- 1 cut up banana
- 1 cup of plain yogurt
- glass of milk
This snack is a tasty mix between the bananas and yogurt. It provides the child with protein from the yogurt and milk, and vitamins from the banana slices.

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- cut up grilled chicken
- green beans
- watermelon cubes
- glass of skim milk
The chicken should be prepared grilled because that is the healthiest option for anyone to eat, especially kids. Getting them used to and liking grilled chicken might keep them away from breaded chicken or chicken prepared in an unhealthy way. The green beans is a good vegetable kids love and the watermelon is a juicy fruit that is super sweet.

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- strawberry, blueberry, banana smoothie
- 1 graham cracker
Instead of a smoothie bought from the store or a restaurant, an organic smootie made from only fruit and no added ingredients is a very good source of meeting the daily fruit requirements. The graham cracker is a good source of fiber and is over all a very healthy snack you can give you child.

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- cheese quesadillas with mushed up avocado on top
- brown rice
- baby carrots and celery
- glass of milk
This dinner is a tasty mix of carbs, protein, and vegetables. I’ve recently tried this recipe of putting avocado on a quesadilla or at least on the side. It’s very tasty and it’s still simple enough for a child to enjoy. The brown rice is a healthy alternative to white rice and the vegetables provide vitamins and minerals.

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3 ripe bananas

¼ cup canola oil (may substitute vegetable oil) (60ml)

¼ cup unsalted butter melted and cooled at least 5 minutes (60g)

½ cup sugar (100g)

½ cup light brown sugar tightly packed (100g)

2 large eggs room temperature preferred

1 Tablespoon vanilla extract

2 cups all-purpose flour (250g)

1 ½ teaspoons baking powder

½ teaspoon baking soda

½ teaspoon salt

¼ cup buttermilk (60ml) room temperature preferred

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Preheat oven to 425F (220C) and line a muffin tin with paper liners*

Place peeled bananas in a large bowl and use a fork or a potato masher to mash them - bananas should be well-mashed.

Add canola oil and melted butter and stir well.

Stir in sugars until well-combined.

Add eggs and vanilla extract and butermilk and stir well.  Set aside.

In a separate bowl, whisk together your dry ingredients -- flour, baking powder, baking soda, and salt.

Add dry ingredients to your wet batter and gently fold in until ingredients are just combined (don't over-mix the batter!).

Portion batter into prepared muffin tin, filling each liner 3/4 of the way full.

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6 tablespoons unsalted butter, more for waffle iron

2 cups/240 grams all-purpose flour

1 tablespoon/15 grams sugar

1 teaspoon/8 grams baking powder

1 teaspoon/5 grams fine sea salt

½ teaspoon/3 grams baking soda

1 cup plain yogurt (or see note)

1 cup milk

4 large eggs

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1. Melt butter either on the stove or in the microwave. Set aside.

2. In a large bowl, whisk together flour, sugar, baking powder, salt, and baking soda. In a separate bowl, whisk together yogurt, milk, melted butter, and eggs. Fold wet ingredients into dry ingredients.

3. Preheat a waffle iron and, using a pastry brush or paper towel, lightly coat with butter. Cook waffles (using about 1/2 cup batter per waffle) until golden and crisp. Butter the iron in between batches as needed. Serve waffles immediately as they are ready, or keep them warm in a 200 degree oven until ready to serve.