JAMIESON EXPERTISE

Omega-3 Nutrition for Growing Kids

Jan 30, 2012     Posted by: Michelle E. Latinsky BASc., RD

While essential fatty acids promote heart health, they also play an important role in the normal development of a child’s brain, eyes and nervous system. Make Omega-3 foods fun with this tasty seven-day menu.

Day 1
Breakfast 
¾ cup oatmeal
Top with ¼ cup fresh organic berries, 1 Tbsp. chopped walnuts and cinnamon to taste
½ cup Omega-3 enriched milk
 
Morning Snack
½ banana and 2 Tbsp. unsweetened, organic peanut butter, soy butter or almond butter on whole-wheat crackers
 
Lunch
Fun fish flax wraps made 6 oz. light tuna and 2 oz. skinless, boneless canned sardines
Mix with creamy avocado or mayonnaise
Small apple or 1 to 2 clementines
 
Afternoon Snack
½ cup trail mix made with almonds, walnuts, raisins, sunflower seeds, pumpkin seeds and whole-grain pretzels
 
Dinner
¾ cup vegetarian chili made with black beans, chick peas, kidney beans and your choice of vegetables
Whole-grain roll
⅓ cup plain Greek yogurt topped with fresh, organic berries
 
Day 2
Breakfast
Build-your-own yogurt parfait:
¾ cup Omega-3 enriched yogurt layered with fruit organic fruit (strawberries, blueberries and bananas), low-fat granola and walnuts
Top with ground flaxseed
 
Morning Snack
Cherry tomatoes, celery sticks and slices of red pepper and cucumber
2 Tbsp. roasted red-pepper hummus
 
Lunch
Mini-muffin pizza:
1 whole-wheat English muffin, toasted
1 Tbsp. tomato sauce per half
¼ cup Omega-3 enriched cheese partly skimmed mozzarella cheese, grated
1 tomato slice per half
Top with your choice of peppers, mushrooms, onions or diced chicken
½ cup Omega-3 enriched orange juice
 
Afternoon Snack
½ cup grapes
 
Dinner
Chicken fajitas made with boneless, skinless chicken breast, red and green peppers, onion, guacamole, diced tomato, lettuce, Omega-3 enriched cheese and plain Greek yogurt 
½ cup Omega-3 enriched milk
 
Day 3
Breakfast  
Fresh-fruit smoothie:
¾ cup plain Omega-3 enriched yogurt blended with orange juice, ¼ banana and your choice ¼ cup organic strawberries or organic blueberries
½ Tbsp. ground flax
Nutrition Tip: Sneak in a grated carrot to boost vegetable content!
 
Morning Snack
2 to 3 whole-grain mini pitas
2 Tbsp. hummus
 

“While essential fatty acids promote heart health, they also play an important role in the normal development of a child’s brain, eyes and nervous system. Make Omega-3 foods fun with this tasty seven-day menu.”

Lunch
Grilled-cheese sandwich made with whole-grain bread and Omega-3 enriched cheese
½ cup Omega-3 enriched milk

Afternoon Snack
Small banana
 
Dinner
¾ cup whole-grain pasta with tomato sauce, chopped vegetables and diced chicken breast
 
Day 4
Breakfast
2 to 3 small whole-wheat pancakes topped with blueberries
½ cup Omega-3 enriched milk
 
Morning Snack
1 to 2 small organic fruit kebabs with melon, banana, strawberries, grapes and apple
 
Lunch
 

Salmon fingers made with wild salmon salad on whole-grain toast, cut into strips
1 orange cut into slices or ½ cup grapes
 

Afternoon Snack
¾ cup Omega-3 enriched yogurt
 
Dinner
Chicken-and-vegetable stir-fry
½ cup brown rice
 
Day 5
Breakfast
1 to 2 Omega-3 enriched eggs, scrambled with sautéed vegetables
1 slice whole-grain toast
 
Morning Snack
½ cup fruit salad
 
Lunch
1 whole-grain tortilla wrap of roast turkey, spinach and cucumber slices seasoned with mustard
1 small apple
 
Afternoon Snack
1 to 2 slices Omega-3 enriched cheese
 
Dinner
4 oz. baked fish fillet
½ cup cooked vegetables topped with cheese sauce
 
Day 6
Breakfast
Chocolate-banana smoothie: ½ banana blended with 1 Tbsp. unsweetened cocoa powder, ¼ cup plain Greek yogurt, ½ Tbsp. honey, ½ cup low-fat Omega-3 enriched milk or plain soy beverage
 
Morning Snack
1 to 2 clementines
 
Lunch
2 slices whole-grain bread
2 Tbsp. unsweetened, organic peanut butter, soy butter or almond butter
Drizzle with honey or all-fruit spread
½ cup Omega-3 enriched milk
 
Afternoon Snack
¼ cup low-fat cottage cheese
Carrot sticks, celery sticks and red pepper slices
 
Dinner
1 cup vegetable soup with whole-grain noodles 
1 small grilled chicken breast
1 ear corn on the cob, medium
1 cup cubed melon
 
Day 7
Breakfast
Whole-grain breakfast cereal topped with organic strawberries or blueberries
½ to 1 cup Omega-3 enriched milk
 
Morning Snack
5 to 6 mini rice cakes
 
Lunch
Macaroni and cheese made with Omega-3 enriched cheese
Add ¼ cup puréed vegetables, such as boiled sweet potato or carrot
 
Afternoon Snack
Carrot sticks
Low-fat ranch dip
 
Dinner
Chicken-and-vegetable kebabs
Asian dipping sauce or tzatziki
½ cup brown rice