Skip to main content
Shopping Cart

Omega-3 nutrition for growing kids

Published:

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

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 ric

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