Left to their own devices, some youngsters choose healthy foods, but many others prefer hefty doses of salt, sugar and fat. Parents need to create nutritional meal plans for their children, according to Meals Matter, a website developed by the Dairy Council of California. These menus consist of two main elements: foods high in minerals and vitamins, and presentation attractive enough to please children.
Breakfast
Start your child's day with a nutritional breakfast that looks and tastes good. Fruit-filled pancake pockets are a prime way to fit the bill, says Better Homes and Gardens. Mix a batch of whole-wheat pancakes, bake them in individual tart pans and let children fill them with their choice of fresh fruit. Breakfast burritos are another healthy choice. Start with warm whole-wheat tortillas and put in your child's favorite fillings such as scrambled eggs, cheese, beans and salsa. Round out the breakfast with milk, fruit juice or a smoothie made with bananas, berries and yogurt.
Lunch
You can make healthy, kid-oriented lunches in the time it takes to drive through a fast-food window. The website Everyday Health suggests jazzing up a peanut butter sandwich with sliced apples, raisins or bananas. Or make a quick quesadilla by melting cheese on a whole-wheat tortilla and serving it with an array of trimmings such as chopped tomatoes, salsa and low-fat sour cream. For dessert, make fruit enticing by slicing it in wedges and serving flavored yogurt as a dip.
Dinner
Create nutrient-rich dinners with in tasty packages, suggests Family.go.com. Try teriyaki chicken skewers for picky eaters--for really picky ones, go light on the teriyaki sauce. Make individual pizzas with whole-wheat dough, or use whole-wheat English muffins. Before you bake the pizzas, let kids put on their own toppings such as cheese, meats and veggies. Simple side dishes are usually the best for children. Think about carrot, celery and other veggie sticks with a ranch dressing dip.
Snacks
Include snacks in your nutritional meal planning--kids often are hungriest right after school or sports. The Family Fun website suggests making a healthy snack mix out of sunflower and pumpkin seeds, pine nuts, dried cranberries and raisins. To make fresh fruit appealing, cut up chunks of pineapple, oranges and melon and thread them on skewers. For a savory dish, serve baked tortilla chips and a variety of dips such as guacamole, salsa and hummus.
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