Part of the responsibility of being a parent is to ensure that your child has a healthy diet. This can be difficult when you are blessed with a child who is a picky eater. According to the Centers for Disease Control and Prevention, the problem of childhood obesity continues to grow. To top that off, in today's world, sometimes parents do not have the time to create menus for their child that are culinary masterpieces. You can make quick and healthy meals for your child and be assured that they get the nutrition that they need.
Breakfast
Choose cereals that are high in fiber and lower in sugar. Add milk and a fresh fruit that your child likes. Another option is microwaveable one minute flavored oatmeal. You can put fruit on the side for a hearty and healthy breakfast. Flavored yogurt with fruit on top is another quick and easy option for breakfast. In each of these cases, give your child two or three options and let him select which flavor he will eat. This gives your child the feeling of control and ownership of the choice, therefore he may be more likely to eat more of his meal.
Lunch
Another lunch idea might be to make a sandwich using whole wheat bread. Give your child a choice between peanut butter and banana, chicken salad made with a little bit of mayonnaise. Pizza is always a hit with kids. Try baking whole wheat tortillas topped with a little marinara sauce, low fat mozzarella cheese and chopped veggies. With any of these options you can put some of his favorite fruit on the side. Serve lunch with milk or soy milk.
Dinner
Try stir frying chicken breast or shrimp with a little bit of olive oil in a stir fry pan. Add chopped vegetables and season to taste. Get your child involved by having him select the vegetables. Serve this over brown rice. Bake chicken or fish in the oven with a little bit of broth and seasoning. Steam colorful vegetables with corn as a side dish and add a whole wheat bread roll as a side dish. Serve either of these options with milk.
Snacks
When you go grocery shopping, give your child healthy choices to choose from. Make sure that fruit and vegetables are some of those choices. Remember that dried fruit is also fruit. A smoothie can also be a great snack, which is easy to prepare and fun for kids. Throw frozen fruit, a banana and soy milk or yogurt in a blender.
References
- Centers for Disease Control and Prevention: Nutrition and the Health of Young People
- KidsHealth from Nemours: Ready, Set, Breakfast
- Family Guide: Importance of Family Meal Time
- KidsHealth from Nemours: Healthy Eating
- Helpguide.org: Nutrition for Children and Teens Helping your Kid Develop Healthy Eating Habits
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