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grains fruits vegetables protein dairy


With just a little advance planning, it’s easy to pack a nutritious, delicious lunch your kids will love. One suggestion? Plan out meals a week at a time — and involve your kids in the process. It’s fun for them and a good way to introduce them to a wider variety of foods. Use this handy reference guide to make your shopping easy-breezy. We’ve listed out the basic food groups and daily servings you should aim for. Base your shopping on what your kids like and what they plan to eat for the week. This makes meal planning easy and helps cut down on waste.


Encourage your kids to mix and match their favorite foods from the different groups. For inspiration, here are a few quick and healthy combinations: • Baked tortilla chips with black beans, corn and tomato salsa • Hummus with whole-wheat pita pockets and baby carrots • Peanut butter and banana sandwich on whole-grain bread • Low-fat yogurt, dried fruit and granola • Brown rice, tofu and veggie stir fry • Mac and cheese with edamame • Cheese and black bean quesadilla • Baked potato with cheese and salsa • Cheese tortellini with tomato sauce • Fruit and nut trail mix • Fish taco with cole slaw and kiwifruit • Peanut butter, whole-grain crackers and an apple • English muffin topped with tomato sauce and low-fat mozzarella cheese


Hooray for Grains! Grains give kids the energy and nutrients to fuel active minds and bodies. Make half of your grains whole grains. • 4 to 8 year olds need a 4 to 5 ounce equivalent of grains per day • 9 to 13 year olds need a 5 to 6 ounce equivalent of grains per day • One serving from the grain group equals a 1 ounce equivalent: 1 slice of bread, 1 cup ready-to-eat cereal or 1⁄2 cup cooked rice, pasta or other cereal grain = 1 serving of grains • At least half of all grains eaten should be whole grains such as whole-grain bread, whole-wheat pasta and brown rice


Grain Group Shopping List Pack your Goodbyn lunchbox with 2 to 3 servings from the grain group Rice (brown and white) Pasta Quinoa Couscous Whole-grain dry cereal Whole-grain English muffins Whole-grain bread Pita pockets Tortillas Taco shells Popcorn Whole-grain pretzels Whole-grain crackers Baked tortilla chips Snack and granola bars


Fruit: Nature’s Perfect Treat! Naturally sweet and jam-packed with vitamins and antioxidants, fruit is kids’ number one snack food choice. • 4 to 8 year olds need 1 to 1 1⁄2 cups of fruit per day • 9 to 13 year olds need 1 1⁄2 to 2 cups of fruit per day • One serving of fruit equals 1⁄2 cup fruit or fruit juice or 1⁄4 cup dried fruit


Fruit Group Shopping List Pack your Goodbyn lunchbox with 1 to 2 servings from the fruit group Apples Oranges, tangerines and Satsumas Bananas Kiwifruit Grapes Berries Melons Pineapple (fresh and canned in juice) Mangos Mandarin orange slices Pears Apricots Nectarines Apple sauce Dried fruit


The Essential Vegetable Most kids, and adults for that matter, don’t eat enough vegetables. The truth is, you almost can’t eat too many veggies! From dark green to bright orange, these nutrient-packed plants provide vitamins and minerals essential for good health. • 4 to 8 year olds need 1 to 1 1⁄2 cups of vegetables per day • 9 to 13 year olds need 2 to 2 1⁄2 cups of vegetables per day • One serving of vegetables equals 1⁄2 cup cooked or raw vegetables or 1 cup raw leafy green vegetables


Vegetable Group Shopping List Pack your Goodbyn lunchbox with 1 to 3 servings from the vegetable group

Salad greens Spinach Baby carrots or carrot sticks Celery sticks Cherry tomatoes Cooked sweet potatoes Cooked or raw broccoli trees Squash (winter and summer) Baked potatoes Frozen mixed vegetables Corn Peas Red peppers Sugar snap peas Tomato sauce/ pasta sauce Salsa


The Power of Protein Meat and meat alternatives, like beans and nuts, help build and maintain strong, healthy bodies. Choose lean meats, poultry and fish. Or go meatless with fiber-packed beans, lentils, tofu, nut butters, nuts and seeds. • 4 to 8 year olds need 3 to 4 ounces of meat and/or meat alternatives per day • 9 to 13 year olds need 5 ounces of meat and/or meat alternatives per day • One serving of meat or meat alternative equals 1 ounce lean meat, poultry or fish, 1 egg, 1 tablespoon peanut butter, 1⁄2 cup beans or tofu or 1⁄2 ounce of nuts or seeds


Protein Group Shopping List Pack your Goodbyn lunchbox with 2 to 3 servings from the protein group Sliced deli meat Veggie burgers Ground beef, lean Ground turkey, lean Cooked chicken Cooked fish, shrimp and seafood Hummus Edamame Beans (black, chickpeas, pinto, white) Lentils Low-fat refried beans Tofu Eggs Peanut / almond / soy butter Nuts and seeds


Milk, Dairy Products & Dairy Alternatives Dairy products and dairy alternatives such as milk, yogurt, cheese and fortified soymilk give kids the calcium and vitamin D needed for building strong bones. Many kids fall short on these essential nutrients. Choose low-fat 1% or fat-free milk, yogurt and cheese. • 4 to 8 year olds need 2 cups of milk, dairy or dairy alternatives per day • 9 to 13 year olds need 3 cups of milk, dairy or dairy alternatives per day • One serving of dairy or dairy alternatives equals 1 cup of milk, fortified soymilk or yogurt, 1 1⁄2 ounces natural cheese or 2 ounces of processed cheese


Dairy Group Shopping List Pack your Goodbyn lunchbox with 1 to 2 servings from the dairy group 1% or fat-free milk Fat-free chocolate milk Soymilk (with calcium and vitamin D) String cheese Part skim cheddar and jack cheese Part skim mozzarella cheese Yogurt (low-fat fruit, vanilla and plain) 1% low-fat cottage cheese



Goodbyn Shopping List