Meal Ideas for a Child

Regular, healthy meals for growing kids are important to ensure they get enough nutrients to keep them active and healthy, advises the Michigan Department of Community Health. Invite your child to help with shopping, meal planning and preparation, as kids will be more likely to enjoy meals that they've helped prepare. Be sure each meal includes at least three foods from the five food groups---dairy, meats, vegetables, fruits and grains. (Ref 2)

Breakfast

Plan easy, nutritious breakfasts for healthy, busy kids. Spread peanut butter on a bagel or English muffin and serve with a banana. Prepare a simple meal of fruit-flavored yogurt, whole wheat toast and a sliced apple. Offer your child a no-cook meal of a bagel, mozzarella cheese sticks and baby carrots. Warm your child on a cold morning with a bowl of hot oatmeal topped with canned peaches, or a bowl of hot tomato soup and crackers. Top off the meal with a glass of milk or fruit juice.

Lunchtime

A healthy lunch will replenish energy after a busy morning. Serve kids a smoothie that you can make in five minutes by combining 1/2 cup plain yogurt or tofu in a blender. Add 1-1/4 cup frozen fruit, 1 banana and 1-1/4 cup fruit juice and blend well. A cup of soup and a grilled cheese sandwich or a bowl of macaroni and cheese with carrot sticks makes an easy, filling meal. Add variety with sandwich wraps made of shredded chicken, vegetables and your child's favorite salad dressing.

Dinner

Use slow cookers to make soups and stews for kids and serve with whole-wheat rolls. Make double batches of casseroles or dishes such as lasagna or tuna casserole, then divide into smaller portions and freeze for later, advises Iowa State University Nutrition. Spaghetti or pizzaš---served with carrot and celery sticks---makes a healthy, nutritious meal. Kids often enjoy eating breakfast for dinner. Serve scrambled eggs or waffles with sausage, toast and fruit.