Children need proper nutrition to fuel healthy growth. The challenges to healthy kid-friendly nutrition are limitations for healthy school meals, too much fast food and picky eaters. Childhood obesity is on the rise, so parents should take an interest in planning healthy meals at home and this includes learning more about kid-friendly meal plans and how to make the food enticing to even the pickiest eater.
Dairy Sources
A child's growing bones need plenty of calcium. Milk, yogurt and cheese are important sources of calcium, but don't leave out non-dairy calcium sources of calcium including broccoli, kale, navy beans and baked beans. Serve cut-up broccoli "trees" with a yogurt ranch dip for a calcium-filled snack. String cheese and tube yogurts are portable sources of calcium that children might like.
Fruits and Vegetables
Fruits and vegetables provide your child with important vitamins, minerals, energy and fiber. Many kids like the natural sweetness of fruit. Keep washed and prepped fruits available in the refrigerator for easy snacking. Encourage your child to help you select and buy different vegetables at the grocery store. Add chopped vegetables, such as carrots and spinach, to pasta sauces. Roast a pan of colorful vegetables, such as butternut squash, beets and Brussels sprouts, and encourage your child to eat a few bites of each color.
Grains
Children aged 4 to 8 years old need 4 to 5 oz. of grains each day, and children 9 to 13 years old need 5 to 6 oz. of grains each day. Half of their grains should come in the form of whole grains. Many pasta products are available in whole grain form. Read the labels on the bread you buy and select the brands that contain the most fiber. Encourage your child to start off the day with a bowl of whole grain cereal or oatmeal. Include your child and make your own granola with plenty of dried fruit for a whole grain, fruit-filled portable snack.
Meat and Beans
Your child's growing muscles need plenty of protein. Eggs, meat, poultry and dairy are important sources of protein. Dip chicken tenders in beaten eggs and panko bread crumbs and bake for "fried" chicken nuggets. Beans and nuts are meat-free protein sources. Create different types of lunch wraps with bean spreads or hummus on whole wheat tortillas. Almond and cashew butters offer an alternative to the traditional peanut butter and jelly sandwich.
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