Planning nutritious meals for your kids needn't be more complicated than planning your own nutritious meals. Advance planning is key, however, to avoiding an abundance of processed and fast food in your children's diets, especially if you're always on the go. According to the book "Real Food for Healthy Kids," kids need the same kinds of foods as adults --- fruits, vegetables, whole grains, lean protein and low-fat dairy --- just portioned out in smaller servings.
Step 1
Familiarize yourself with the daily nutritional recommendations for elementary school kids, which includes 2 cups of vegetables, 1.5 cups of fruit, 6 oz. of grains, 5 oz. of meat or beans, 3 cups of dairy, 4 tsp. of oil and limited fat and sweets. Toddlers, preschoolers and teenagers have distinct recommendations.
Step 2
Plan simple, nutritious breakfasts for busy mornings. A bowl of whole-grain cereal with low-fat milk or an alternative milk such as soy, rice or almond milk, plus some sliced banana and a cup of pure orange juice is a healthy way to start the day. Other quick options include oatmeal with fresh fruit, peanut butter toast and yogurt with fresh fruit and granola.
Step 3
Save special breakfasts for the weekend or other unhurried mornings. Make favorite dishes, but use wholesome ingredients. Buckwheat pancakes, whole-grain banana bread, scrambled eggs with green peppers and tomatoes and even homemade breakfast burritos can give your kids a nutrient-dense breakfast.
Step 4
Make school lunches that include a protein, a whole grain, at least one vegetable and one fruit and a serving of dairy. You can get the protein and whole grain in with a peanut butter sandwich on whole-wheat bread. Add some carrots, orange slices and low-fat milk, and you've hit all the food groups. Be as adventurous with lunches as your kids will allow you to be --- if your child likes lettuce but doesn't want baby spinach on his turkey sandwiches, give him the lettuce.
Step 5
Opt for warm lunches or lunches with unusual ingredients on days when you're at home. Whole-wheat pasta shapes with fresh tomato sauce, wraps instead of sandwiches and little salads with homemade soup are a few ideas.
Step 6
Avoid junk food at snack time and instead provide options from the recommended food groups. Vegetables with hummus dip, dried fruit without added sugar, fresh fruit, frozen fruit smoothies and yogurt are all options. Surprisingly, popcorn is a whole-grain food rich in vitamins and minerals, including fiber. Air-pop it and serve it plain.
Step 7
Find at least five distinct dinner meals that are both adult-approved and kid-approved. Examples include spaghetti with meat sauce, tacos, chicken with rice and hamburgers with fried potatoes. Choose ingredients that make each dish healthy, adding side dishes to complete the meal. Ideas are whole-grain spaghetti with a homemade sauce that includes "hidden" pureed vegetables; fish tacos with fresh guacamole, salsa, lettuce and cheese; skinless grilled chicken over brown rice and a diced zucchini herb salad; and veggie or turkey burgers served with oven-baked sweet potato wedges and a spinach salad.
Step 8
Limit sugary, carbonated beverages and sweet treats. Encourage fresh fruit at dessert time, and try not to make dessert a reward for eating a healthy meal. Instead, the website KidsHealth.org suggests that you remain neutral where food is concerned, not giving more importance to dessert by turning it into a prize.
Step 9
Let your kids get involved with meal planning and cooking. According to the book "The Sneaky Chef," kids who help plan meals, go grocery shopping and help with meal preparation are more likely to eat healthy foods than those who are only involved with food when it is served to them at the table.
Step 10
Choose one night to make any soups, sauces, salsas or other such meal components for the week ahead. You can even make double or triple the quantity of such foods and freeze what you don't need right away for later meals.
References
- "The Sneaky Chef"; Missy Chase Lapine; 2007
- "Real Food for Healthy Kids"; Tracey Seaman and Tanya Wenman Steel; 2008
- KidsHealth: Kids and Food --- 10 Tips for Parents
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