Getting your kids to eat a healthy diet can be a challenge with the influence of their peers and television commercials enticing them with the latest junk food. But if you are prepared and willing to make compromises, getting your kids to make healthy choices does not have to be impossible.
Breakfast
From whole grain cereals to fresh fruit, breakfast offers a number of healthy options for your kids. A healthy, simple breakfast meal for your kids may include 1 cup of whole grain cereal with 1 cup of low-fat or nonfat milk. If your kids prefer sugary cereals, offer a sweet whole grain cereal such as raisin bran or frosted shredded wheat. Eggs are a healthy breakfast choice for your kids, as they provide iron and protein. Try a healthy omelet filled with their favorite cheese and some leftover vegetables. Serve the omelet with some fresh fruit and a whole wheat toasted English muffin. Pancakes and french toast can also be healthy choices. Use whole grain pancake mixes, and top or fill pancakes with fresh fruit. Make your french toast with whole wheat bread and top with a sliced banana. Offer your kids milk to drink with their breakfast to meet their calcium needs. Kids need three servings of milk or milk products a day.
Lunch
Lunch can be a challenge for school-age kids. But allowing your kids to help you plan their lunch meal may improve their intake. A healthy lunch meal for kids should include a source of protein, a grain, a fruit or vegetable, and a dairy food. A healthy lunch meal may include 1/4 cup of hummus served with a whole wheat pita cut into triangles, with carrot sticks, grapes and a low-fat yogurt. Or you can make breadless sandwiches with lean deli meat wrapped around a string cheese, served with whole grain crackers, an apple, sliced cucumbers and a cup of low-fat milk.
Dinner
If you want your kids to make healthy food choices, show them a good example by making healthy choices yourself. Kids who eat dinner with their families eat more fruits and vegetables and less junk food. Make your own chicken strips using whole wheat breadcrumbs, and bake them in the oven rather than frying. Serve with baked potato wedges and broccoli. Spaghetti and meatballs is a family favorite. To increase your kids' fiber intake, use whole wheat spaghetti instead of refined-flour spaghetti, and top with turkey meatballs. Serve with a side salad your kids helped put together.
Snacks
Kids need snacks throughout the day. Snacks help control hunger and offer another opportunity for them to meet their nutrient needs. Any fruit or vegetable makes a healthy snack. Cut fruits into fun shapes using a cookie cutter, to encourage your kids to eat them, and serve vegetables with dipping sauces such as peanut butter or low-fat ranch dressing. Whole grain cereal and milk also makes a healthy snack choices, along with whole grain crackers and cheese.
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