Kids have many of the same nutritional requirements as adults. As they grow, they may need slightly different amounts of essential nutrients or calories, but generally, the same principles of building a healthy diet apply in that parents should encourage kids to eat a variety of items from different food groups and focus on fresh, whole foods.
Breakfasts
A healthy breakfast for kids should taste good and provide a balance of protein, fat and carbohydrates for sustained energy. The healthy eating magazine Cooking Light recommends making "peanut butter banana spirals" by spreading a whole grain tortilla with peanut butter and topping with sliced bananas, then rolling up the tortilla and slicing it into thin wedges. The meal provides potassium, protein, complex carbohydrates, monounsaturated fat from the peanut butter and fiber from the whole grain. Other healthy breakfast options for kids are smoothies served with whole grain toast, oatmeal with fresh berries or low-sugar varieties of whole grain cold cereals with low-fat milk and fresh fruit.
Lunches
Hot lunches don't always offer options with fresh fruits and vegetables and may not be as packed with nutrients as lunches you can make at home. If you have trouble getting your kids to eat packed lunches, try to put them together differently. Most kids are highly visual and are more likely to try new and healthy foods if they look appetizing. Try putting fresh vegetable slices and hummus in a bento box or arranging fresh foods in a fun pattern on a plate. Healthy lunch options include sandwiches with low-fat ingredients on multi-grain bread, small pieces of chicken or other lean meat with rice and vegetables or mix-and-match meals with slices of cheese, vegetables, fruits and different breads.
Dinners
The American Heart Association notes that kids may feel more invested in eating a healthy meal if they can help prepare and cook it, so try choosing simple evening meals that don't involve a lot of preparation time. A good example is homemade macaroni and cheese with whole grain pasta, low-fat cheese and steamed vegetables mixed in to the finished casserole. Other examples are chicken stir fry with vegetables, whole wheat pizza with veggie toppings or a salad with fruit, grains and cottage cheese on the side. If your child is a fan of pasta sauce, soup or baked casseroles and doesn't like vegetables, the Mayo Clinic recommends baking or stirring "invisible" shredded vegetables into the meals for added nutritional value.
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