Kids are often overloaded with advertisements for sugary and fatty foods that offer little or no nutritional value, and "Readers Digest" reports that childhood obesity rates have tripled over the past 20 years. Eating nutritionally and maintaining a healthy weight is imperative for your child to ward off medical conditions such as type 2 diabetes and heart disease. Completely overhauling your kid's diets can be difficult and traumatic, so it can be wise to take baby steps toward change, according to Simplyslimliving.com. Try incorporating change for just three days to show your kids that they can enjoy their food without loads of sugar and saturated fats.
About
Simplyslimliving.com reports that nutritionally fit kids are more social, active and they perform better in school. But children have different nutritional needs than adults and Everydiet.org reports that kids should never go on overly restrictive or crash diets. Rather, they should learn how to make healthier choices with their meals and snacks and incorporate lean proteins, whole-grains, healthy poly and monounsaturated fats, fruits and vegetables.
Breakfast
A healthy breakfast can give momentum to eating nutritionally throughout the day. Plus, sending kids off to school with a nutritional meal in their stomachs will prevent mid-morning hunger and energy levels will be more likely to stay elevated. Everydiet.org suggests serving meals such as low-sugar granola with milk and bananas; cornflakes with apple chunks, nuts and topped with milk; scrambled eggs with whole-wheat toast and berries; and oatmeal sprinkled with raisins.
Lunch
Kids are usually hungry by lunchtime and energy levels will start dropping; to refuel their bodies and brains for the afternoon, send them to school with pre-packed lunches so that you can be assured they are eating well. Everydiet.org suggests options such as a Thermos full of chicken noodle or lentil soup; cold pasta salad with ham and peas; a tuna or turkey sandwich made with whole-wheat bread and apple slices on the side; and a hot Thermos of macaroni and cheese with fruit or vegetables on the side.
Dinner
Eating dinner with your kids creates an opportune time to teach them about healthy eating and to show them that nutritional foods can be delicious, as well. Try these dinner options from Everydiet.org; omelets stuffed with their favorite veggies and cheese; tuna with a side serving of pasta bows and vegetables; whole-wheat pita bread with chicken slices and fruit and vegetables on the side and salmon served with potatoes and ratatouille.
Snacks
Snacks are important for kids, but make sure not to undo the nutritional benefits of healthy meals with sugary treats. Keep it healthy with these ideas from Everydiet.org; homemade air popped popcorn; fruit and nuts, homemade fresh fruit smoothies; almond butter on whole-wheat toast or spread on an apple; and fruit salad.
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