Many children have definite food preferences or are picky eaters. Having a wide variety of healthy meals to offer your children ensures that they get plenty of nutrition. Plan a few meals that include foods from two or three food groups to help encourage your children to try new things and learn to enjoy different tastes.
Under-the-Sea Dogs
Many hot dogs are loaded with saturated fat and calories, but choosing turkey dogs or lean hot dogs will enable you to create a kid-friendly meal that contains several grams of protein. Start by boiling angel hair pasta in water and add a few drops of green food coloring, which will tint the noodles green. Drain the pasta and drizzle it with olive oil. Lay 1/4 cup of noodles on a plate to become "seaweed." Cut a hot dog into several strips to look like the tentacles of a octopus or squid. Scatter sliced carrots, red bell peppers or green peas around the hot dog to look like fish and other underwater creatures.
Quesadilla Faces
A combination of whole-wheat tortillas and low-fat cheese will create a meal that contains fiber and calcium. Turning your children's quesadilla into a funny face allows you to add nutritious ingredients in an entertaining and healthy way. Melt cheddar or mozzarella cheese on a whole-wheat tortilla and lay it on a work surface. Chunks of tomatoes can become eyes and a black olive can be the nose. Use black beans to make a mouth and eyebrows. Shredded cheese can serve as the hair. Allow your children to decorate their own quesadilla faces to help involve them in the cooking process. Serve with lettuce, tomato and avocado on the side.
Crispy Chicken or Fish Sticks and Baked "Fries"
Commercially prepared chicken nuggets and fish sticks often contain unhealthy saturated fats and sodium, but if you make them at home, you can create nutrient-dense versions that your children will enjoy. Cut skinless chicken breasts or fish fillets into strips. Roll them in bread crumbs, dip in beaten egg and roll in the crumbs again. Bake at 400 degrees Fahrenheit for 12 to 15 minutes, until they are crispy and cooked through. Add homemade fries by tossing potato wedges with olive oil and sprinkling with salt and pepper. Leave the peel on for a dose of potassium. Roast the potatoes at 400 degrees for about 30 minutes, or until golden brown and soft throughout. Serve with steamed carrots sprinkled with cinnamon.
Vegetable-Packed Pasta
Pasta is a favorite meal for many kids, but boxed or frozen varieties are full of saturated fat and salt. You can make your own at home using any shape of pasta your children enjoy, which will also help encourage them to eat up. Cook 1 lb. pasta according to package directions, drain and return to the pan. Add 1/4 cup of skim milk and shredded mozzarella or cheddar cheese. Add frozen peas, green beans, carrots or corn. Fresh tomatoes are another nutritious addition. Heat on medium heat until vegetables are hot and cheese has melted. Serve with Parmesan cheese sprinkled on top.
References
- "Healthy Meals for Healthy Kids: 80 Delicious Recipes for Kids of All Ages"; Catherine Atkinson; 2008
- "The Sneaky Chef: Simple Strategies for Hiding Healthy Foods in Kids"; Missy Chase Lapine; 2007
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