Your child's growth and development relies on healthy foods. Good nutrition has many positive benefits as your child grows up. According to Healthy Children, a healthy dinner will include a variety of different foods, will have the right balance of carbohydrates, fiber, protein and fat, and will be low in sugar and sodium. The options for healthy dinners following these guidelines are endless, and including one food from each of the components of a healthy dinner will get you and your child off to a good start.
Baked Chicken Nuggets, Mashed Potatoes, Steamed Green Beans, Fresh Fruit
Chicken is part of a protein packed dinner that can be prepared in a variety of kid-pleasing ways. Catherine Atkinson, author of, "Healthy Meals for Healthy Kids: 80 Delicious Recipes for Kids of All Ages," suggests making kid favorites, such as chicken nuggets, healthier by switching high fat or high salt ingredients with healthier alternatives. Making your own chicken nuggets by dipping lean chicken breasts in egg white and then rolling them in a mixture of whole wheat flour, cheese, sesame seeds, salt and pepper is one recipe Atkinson offers. Bake the nuggets for 12 minutes at 400 degrees Fahrenheit. Serve with a side of mashed potatoes, steamed green beans and fresh fruit for a well-balanced meal.
Broiled Fish, Rice, Vegetable Salad, Fruit Salad
Fruits and vegetables are an essential component of a healthy dinner, reports Healthy Children, because they are filled with important vitamins, minerals and fiber. Fruits and vegetables can be served in many different ways. According to Aviva Goldfarb, author of "The Six O'Clock Scramble: Quick, Healthy, and Delicious Dinner Recipes for Busy Families," vegetables can be roasted, steamed, served raw or made into delicious side dishes. One suggestion Goldfarb offers is to make salads incorporating your child's favorite vegetables. Start with a bed of lettuce and then add vegetables such as shredded carrots, tomatoes, cucumber, bell peppers or avocado. Fruits can be made into salads as well by chopping and combining fruits such as bananas, kiwi, mangoes and apples. These side dishes go well with a main dish of broiled fish and rice.
Roast Beef, Baked French Fries, Steamed Broccoli, Fruit Slices
Carbohydrates are an important part of a healthy dinner because they provide fiber and energy, reports Healthy Children. Potatoes are common carbohydrate choice because many children enjoy them, and they can be prepared in a variety of different ways. Potatoes can be roasted, mashed or baked, and Goldfarb also recommends sweet potatoes as a healthy option. Most children like French fries, and baking them rather than frying them make them a healthy dinner option. Cut potatoes into strips, and boil them for three minutes. Toss them with cooking oil, and roast them at 450 degrees Fahrenheit for 15 minutes, then broil them until they are crispy. Serve this healthier version of French fries with roast beef, steamed broccoli and fruit slices for a healthy dinner with all of the required components.
References
- Healthy Children: Making Healthy Food Choices
- "The Six O'Clock Scramble: Quick, Healthy, and Delicious Dinner Recipes for Busy Families"; Aviva Goldfarb; 2006
- "Healthy Meals for Healthy Kids: 80 Delicious Recipes for Kids of All Ages"; Catherine Atkinson; 2008
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