BOOSTING YOUR CHILD’S CALORIE AND PROTEIN INTAKE
Parents should try to provide 3 meals and 3 snacks per day. It is best to plan meal
and snack times so kids can separate meal time from playtime.
ADD EXTRA CALORIES BY:
• making hot cereals (such as oatmeal) with whole milk instead of water
• adding butter or margarine to cooked cereals, potatoes, bread, rice, and cooked
vegetables
• adding dry instant milk powder to whole milk, casseroles, soups, scrambled
eggs, and cereals
• adding mayonnaise (or extra mayonnaise) to sandwiches and meat salads
• using jams, jellies, or honey (only use honey for kids over 1) on toast
• adding dried fruits to cereals, muffins, and cookies
• serving gravy with meat and potatoes
• top ice cream or frozen yogurt with flavored syrups, marshmallows, cherries,
and nuts
ADD EXTRA PROTEIN BY:
• adding cheese to casseroles, sandwiches, sauces, and vegetables
• adding milk or cream to soups, puddings, cocoa, and cereals
• making Carnation Instant Breakfast with whole milk
• adding eggs or egg whites to casseroles, hamburgers, or meatloaf
• spreading peanut butter on bread, celery, and fruits (such as apples and
bananas)
• serving hummus with vegetables, pita chips, or veggie chips
Avoid low-fat or fat-free cheese, sour cream, milk, or yogurt. Buy full-fat versions
of the products that your child eats regularly.
Limit fruit juice to 6-8 ounces per day ― excess juice can decrease your child’s
appetite for other nutritious, high-calorie foods.
PE 16032 (3/10) 1 of 2 To view: https://www.healthsystem.virginia.edu/intranet/per/
To order: http://www.virginia.edu/uvaprint/
ALWAYS KEEP SNACKS HANDY.
High-calorie, nutritious snacks include:
• cheese • dried cereal
• nuts • peanut butter and crackers
• buttered popcorn • smoothies made with milk or
• granola bars Pediasure (or generic store brand
• fruited yogurt children’s oral supplement)
SMOOTHIE SUGGESTIONS
Mix 1 ½ cups whole milk or to make a . . . Calories Protein (g) per
vanilla Pediasure with 1 cup ice* per serving**
and . . . serving**
4 Reese’s Peanut Butter Cups, Peanut Butter
1 banana, sliced Deluxe 550 13
4 tablespoons chocolate powder
3 small bananas, very ripe Banana 310 7.5
1 teaspoon vanilla extract Lickety Split
2 tablespoons honey
1 cup fresh or frozen berries, such as Berry Me Alive 260 7.5
strawberries, blueberries or raspberries
1 ripe banana, sliced
2 tablespoons orange juice concentrate
1 tablespoon sugar
1 cup fresh or frozen, thawed blueberries Purple Cow 250 6.5
1 tablespoon fruit jam
2 tablespoons honey
1 cup fresh or frozen mixed fruit Pumped Up on 210 12
1/2 cup plain yogurt Protein
2 teaspoons dry milk, egg or protein powder
2 teaspoons honey
1 cup raspberry yogurt Razzlin’ 320 15
1/4 cup nonfat dry milk powder Raspberry
1 cup fresh or non-sweetened frozen raspberries
1 teaspoon vanilla extract
1 tablespoon honey
*Don’t add ice to this one!
Recipes taken from www.gotmilk.com.
**Each recipe makes about 2 servings. Leftovers can be refrigerated or frozen for
later snacking! Nutrition facts are based on using whole milk.
Department of Nutrition Services
University of Virginia Health System
Box 800673
Charlottesville, Virginia 22908
434-924-2286
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