Many parents barely have time to keep up with all their kids' activities and school needs, so planning a regular schedule of healthy meals on top of other demands can seem close to impossible. Fortunately, there are strategies that parents can use to focus on nutritionally balanced eating and make meal preparation easier.
Nutrition
One of the trickiest parts of devising a kid-friendly meal plan is choosing menus that are varied and have adequate amounts of vitamins and minerals. Just like adults, kids need a balance of carbohydrates, protein and fat throughout the day, although their specific caloric needs differ by age. One way to automatically build in balance is to follow the United States Department of Agriculture's food guide pyramid. The pyramid recommends assembling meals from five main food groups: vegetables, fruits, grains, lean proteins and low-fat or nonfat dairy products.
Planning
The meal planning process doesn't have to be complicated. Parents can start by flipping through cookbooks that they have on hand or seeking kid-friendly recipe books at the local library. Try to jot down at least one week's worth of menus and groceries at once to save planning time and multiple trips to the grocery store. Mayo Clinic dietitian Katherine Zeratsky also suggests keeping a bounty of staple foods, such as brown rice and canned vegetables, on hand for when you must improvise meals.
Methods
Kids who eat with other family members may be more willing to try unfamiliar foods or eat healthier diets, especially if parents set a positive example by eating well themselves. When working on a meal plan, parents can also prioritize eating a healthy diet together just as much as they might prioritize picking meals that kids enjoy. Encourage kids to sit down at meals, chew their food slowly, focus on the flavors of the dishes and stop eating if they feel full.
Involvement
Meals Matter, a subsidiary of the Dairy Council of California, suggests that kids will be more likely to eat the meals parents offer if they are involved in the planning and preparation processes. Ask kids what they think of certain meals and what they'd like to see on the table. Take them to grocery stores, farmers' markets and you-pick farms. Allow them to choose healthy foods and potential recipes, and let them help cook by stirring, mixing or setting the table.
Suggestions
To make the meal planning process friendlier to parents as well as kids, the Mayo Clinic encourages parents to embrace convenience and use diets and dishes that fit their lifestyles and budgets. For parents dealing with picky eaters, Cooking Light magazine notes that healthy meals might be more appealing to kids if they are served in a new way. The editors suggest preparing "mini meals," or small versions of foods such as frittatas, burgers and tacos.
Member Comments