In 2008, 19.6 percent of children ages 6 to 11 were obese and 18.1 percent of teens 12 to 19 were also considered obese. Childhood obesity and its potential complications have become grave concerns for parents, medical professionals and governing authorities. Planning healthy meals for kids can be challenging. The USDA recommends a diet strong in vegetables, fruits, whole grains, low-fat or fat-free milk and other dairy products, lean proteins, nuts and seeds. Using these recommendations will make menu planning easier.
Breakfast
Breakfast is known as the most important meal of the day. Still, many kids don't want to eat before they rush out the door. Use breakfast as an opportunity to squeeze in extra fruit servings, whole grains and lean proteins. Kids Health website suggests you keep easy, portable options on hand for breakfast. Trail mix, yogurt, smoothies, fresh fruit or half a peanut butter and banana sandwich are excellent, healthy, eat-on-the-run options.
Lunch
School lunches often do not provide healthy, low-calorie options with high nutrition content. Packing lunches may help you to control what foods your child is eating, and asking your child to help you pack his lunch will provide an opportunity to discuss nutrition and the importance of eating well.
Standard lunch fare often includes bologna sandwiches on white bread, a bag of chips, a cup of fruit in heavy syrup and a dessert of some sort. Making a few healthy substitutions can make a big difference in lunchtime nutrition. Pack a lean turkey sandwich on whole grain bread with light mayonnaise, whole grain crackers, fresh fruit, celery or peanut butter for a healthier lunch.
Dinner
The website Kids Health encourages parents to have regular family meals, to offer a variety of foods and to be good role models for their kids by eating well themselves. Including kids in food selection and preparation can help them be more open to trying new foods and teaches them about healthy food choices.
Tacos are always a hit with kids. Making a few small changes to the old stand-by recipe will make it healthier, and it will remain just as tasty. Using very lean hamburger, venison or ground turkey -- both venison and lean turkey will provide less calories than hamburger -- in your tacos is a good way to begin. Rinsing the meat of all excess fat with hot water after it's been browned and before seasoning is another way to remove extra fat calories. Serving tacos on whole grain tortilla shells and topping them with fresh tomatoes, lettuce, avocado and peppers adds much-needed vegetables to the meal. Low-fat cheese and low-fat sour cream should be used sparingly as condiments.
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