Good nutrition is the cornerstone of good health. Teaching your kids to eat healthy while they're young can set them up for good health for life. Set a good example for helping your kids eat healthy by eating a proper diet yourself. Encourage your kids to participate in the purchasing and preparation of meals to teach them which foods are best.
Breakfast
It's no secret that eating breakfast will help your kids perform better in school. Breakfast eaters also tend to be healthier and thinner. Start your kids' day with a high-protein breakfast. Protein promotes growth and will help hold your child's appetite until lunch. A protein-packed breakfast meal may include a scrambled egg with two slices of whole wheat toast and a cup of nonfat milk. Another high-protein breakfast includes a whole wheat bagel with peanut butter and a container of low-fat yogurt.
Lunch
Lunch is as important for kids as breakfast. Kids who skip lunch have difficulty concentrating and tend to overeat junk food after school. To get your kids to eat lunch, have them help you plan it. Offer a variety of healthy options that include a source of protein, fruit, vegetables, grain and dairy. Try a colorful salad filled with mixed greens, carrots, raisins and diced chicken, served with fruit-flavored yogurt and some whole grain pretzels. You can even try breakfast for lunch. Pack your kids' lunch with whole grain cereal and a banana, and let them buy milk at school. Include a nut and raisin mix to round out the meal.
Dinner
Children who eat meals with their families eat more fruits and vegetables and less junk food. Make it a point to eat dinner together. Get your kids to help with the preparation by cleaning the vegetables and making the salad. Tacos are a healthy dinner option. Use extra-lean ground beef or ground turkey, whole grain corn tortillas, low-fat cheese, lettuce, tomato and salsa. Serve with a side of rice and beans. Or, try a bowl of vegetable soup with grilled cheese made on whole wheat bread and served with sliced melon.
Snacks
Snacking is an important part of your kids' diet, and an opportunity to get them to eat more fruits and vegetables. Keep a bowl of colorful fresh fruits out in the open for your kids to grab and go, and keep fresh cut-up vegetables such as carrots and celery at eye level in the refrigerator. Pack a box of raisins or single serving canned fruit in your kids' backpack to eat before after-school activities.
References
- Helpguide: Nutrition for Children and Teens: Helping Your Kids Develop Healthy Eating Habits
- RD411: Breakfast Helps You Make the Grade
- American Dietetic Association: Making the Grade at Lunchtime
- American Dietetic Association: Delicious Family Dinners
- American Dietetic Association: Smart Fruit and Veggie Snacks
- American Dietetic Association: Better Breakfasts
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