Creating an 1,800-calorie diet the whole family can enjoy may seem challenging. Kids can be picky eaters and refuse to eat healthy, low-calorie foods such as roasted chicken and brown rice. Make each meal contain approximately 500 calories, and provide two 150-calorie snacks during the day. Lower calorie foods can appeal to kids, especially if you use strategies to make meals fun.
Breakfast
A 500-calorie, kid-friendly breakfast includes yogurt parfaits. In a fancy glass, layer 1 cup of nonfat vanilla yogurt with 1 cup sliced fresh strawberries and ½ cup "O"-shaped oat cereal. Offer one scrambled egg and a slice of whole-grain toast with 1 tsp. of peanut butter on the side. The parfait looks festive and provides calcium from the yogurt, whole grains from the oats and vitamin C from the strawberries. The peanut butter contains heart-healthy unsaturated fats as opposed to the saturated fat found in butter or cream cheese.
Lunch
Create a kid-friendly lunch by dressing up a turkey burger. Form 3 oz. of extra lean turkey into a patty and grill or broil. Serve on a whole-wheat English muffin with a slice of low-fat cheddar cheese cut in a zig-zag pattern. Place the cheese so the points look like teeth pointing out of the muffin. Top the muffin with two pickle rounds dotted with ketchup to form eyes. On the side, serve eight baby carrots, 1 oz. baked tortilla chips and salsa.
Dinner
Make inside-out ravioli as a kid-friendly twist on a calorie-conscious dinner. Cook whole-wheat lasagna noodles and rip into randomly sized strips. Stir 1 cup of the pasta with ¼ cup part-skim ricotta cheese and ½ cup low-sodium marinara sauce. Invite your child to grate fresh Parmesan over the top. Serve with broccoli and 1 tbsp. low-fat ranch dressing on the side. For dessert, offer 1 cup blueberries with 4 tbsp. whipped cream. The ricotta is a source of calcium and the whole-wheat pasta is a source of whole grains. The ranch dressing, with just 29 calories, and whipped cream, with 32 calories, are low-calorie ways to encourage your kids to eat healthy vegetables and fruit.
Snacks
Think of snacks on an 1,800-calorie, kid-friendly plan as mini meals that still deliver nutrition. Dip a sheet of four graham crackers into a 1/4-cup serving of applesauce. Try a mini taco made by melting 3/4 oz. of cheese on a corn tortilla and dipping into 1 tbsp. of mild salsa. A small banana with 4 oz. of yogurt, a low-fat string cheese and a small apple, or 1/4 cup of raisins are additional kid-friendly snack options.
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