Preparing nutritious food for children on a diet can be a difficult task. While children continue to grow, it is important not to limit their calories; instead make sure their calories come from nutrient rich food. When preparing a child's plate, half of the plate should consist of vegetables, one quarter should be protein, and one quarter should be starch. Consult with your physician before putting your child on a diet.
Purees
Children can be finicky when it comes to eating vegetables. Children under age 14 should consume one to two cups of vegetables per day. Introducing flavors and textures is very important but not always accepted by a child. Pureeing vegetables into entrees is a way to hide them. Vegetables such as butternut squash and carrots are full of antioxidants and have a mild flavor. To prepare a puree, cook the vegetable until it is soft enough to blend in a food processor. Add carrot puree to tomato sauce in a pasta dish. Butternut squash is sweet and you can add it to creamy sauces or ground beef.
Entrees
Introduce your child to various types of proteins including chicken, beef, salmon, cod, and even soy products such as tofu. Children under age 14 should consume 2 to 5 ounces of protein per day. Chicken has a mild flavor and you can combine it with multiple foods. Beef comes in many varieties from steaks to ground beef. Introduce fish to your child beginning with a mild fish such as cod. You can broil fish and serve it with vegetables or put it into tacos.
Side Dishes and Whole Grains
Whole grains are important for everyone. Children under age 14 should consume 3 to 6 ounces of grains per day. When purchasing pasta, buy whole-grain pasta. It may take time for your child to get used to the flavor or texture. Introduce the new pasta by mixing it with plain pasta. Keep in mind whole-grain pastas take longer to cook. Additionally, you can cook several varieties of grains for use as side dishes to your entrees. Examples include quinoa, farro, and brown rice. Prepare these items in large batches and portion them out for use throughout the week.
Desserts
Poached fruit is a delicious after dinner treat. Prepare poaching liquid for children using cranberry juice, a splash of orange juice, a cinnamon stick, and a teaspoon of sugar. Peel Asian pears and cook them in the poaching liquid while preparing dinner. Pears will take a couple hours to become tender. You can pair them perfectly with some low-fat frozen yogurt. Fruit salad is also a treat during the summer months. Buy produce that is in season and make a large batch at the beginning of the week. It will stay fresh for several days for your family to enjoy after meals.
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