Providing healthy meals for children can be a difficult task, especially with picky eaters. Encouraging your child to eat healthy can help your child maintain a healthy body weight and optimize his development. Thirty two percent of children and adolescents ages 2 to 19 are overweight or obese, according to the U.S. Department of Agriculture.
1,400-calorie Meal Plan
Although actual calorie requirements vary depending on your child's age, gender and activity level, a 1,400-calorie meal plan is usually appropriate for active toddlers ages 2 and 3 and sedentary or moderately active girls and boys ages 4 through 8, according to the USDA Dietary Guidelines for Americans. Using the MyPyramid Plan for Preschoolers, a 1,400-calorie meal plan for kids includes two cups of milk or milk products, a 5 oz. serving of grains, a 4 oz. serving of meat, poultry, eggs, soy products, nuts or seeds, a 1/2 cup of vegetables, a 1/2 cup of fruits, 4 tsp. of oil and only 170 calories from added sugars and solid fats.
Healthy Breakfast Ideas
An example of a healthy breakfast for kids ages 2 and up includes an omelet prepared with low-fat cheese, whole grain toast prepared using tub margarine, one piece of fruit and 2 percent, 1 percent or skim milk depending on your child's age. Another example of a healthy breakfast for kids is cold cereal or oatmeal with milk, scrambled eggs prepared with vegetable oil and berries or melon.
Healthy Snack Ideas
Healthy snacks for children ages 2 and up include pretzels dipped in hummus, apple slices or blueberries dipped in yogurt, dry cereal mixed with raisins and nuts, cheese and crackers, apples with peanut butter or peanut butter with crackers. Peanuts are safe for children without a peanut allergy; however nuts may be a choking hazard in some young children. Beyond 6 months of age there is no evidence does to support avoiding certain foods to prevent food allergies, reports the American Dietetic Association.
Healthy Lunch Ideas
A healthy lunch for children ages 2 and up may include a peanut butter sandwich with whole wheat bread, carrot sticks with ranch dressing, and one small piece of fruit and milk. Another healthy lunch idea consists of applesauce and a turkey sandwich with tomato slices, lettuce, cheese and mayonnaise. You could also serve your child tomato soup and a grilled cheese sandwich prepared with whole grain bread, low fat cheese and margarine.
Healthy Dinner Ideas
For dinner, children ages 2 and up may have dill pickles and a turkey or veggie burger on a whole wheat bun topped with cheese and ketchup. You could also serve your child grilled chicken strips prepared with vegetable oil, macaroni and cheese and green beans. Homemade pizza prepared with low-fat cheese topped with turkey pepperoni and veggies also make for a healthy kid's dinner.
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