With a busy lifestyle, it can be difficult to make sure your child is eating healthy meals. The United States Department of Agriculture suggests that all people over the age of 2 eat plenty of fruits, vegetables, whole grains, low-fat dairy products and lean proteins. Adults and children should avoid trans fats, foods high in sodium and excess amounts of sugar. Keep these principles in mind when planning healthy meals for your child.
Breakfasts
Often dubbed the most important meal of the day, breakfast is the time to offer your child healthy foods that will provide him with adequate energy to get through the morning. Avoid sugary cereals and pastries, and give him foods brimming with nutrients. RealSimple.com suggests pairing fruit with cheese for a nutritious and filling breakfast. Cut up grapes, pears, apples or orange segments, and serve them with chunks of Cheddar or slices of American or Swiss cheese. Another option is to let your child dip apple or pear slices into peanut butter for a protein-packed breakfast with some staying power. If your child would prefer to sip his breakfast, mix berries, yogurt and some ice cubes in the blender for a calcium-rich smoothie.
Lunches
Many children eat their lunches in school or day care, making it necessary for parents to choose easy-to-pack foods. KidsHealth.org suggests concentrating on items that are nutritious as well as convenient. Instead of using white bread, for example, serve your child's sandwiches on whole-grain breads. Avoid sending individual bags of high-fat and salty potato chips; substitute these with bags filled with homemade popcorn or raw vegetables. Bake fruit-sweetened cookies or muffins, and send one per day in your child's lunch instead of cookies or other sugary treats. Give your child 100 percent juice to drink, or have her purchase reduced-fat milk at school.
Dinners
Hold family dinner as often as possible to give you the opportunity to model healthy eating to your child in a relaxed atmosphere. Some children will eat whatever foods they are served, but others are more picky. Make kid-friendly foods more healthy by cooking from scratch whenever you can. EatingWell.com recommends baking meatballs instead of frying them, for example. Serve these with whole-wheat pasta, low-sodium spaghetti sauce and sliced raw vegetables for a balanced meal. Make homemade chicken nuggets by slicing up chicken breasts and coating them in whole-wheat flour and breadcrumbs. Bake them in the oven instead of frying them in a pan. Toss thinly sliced sweet potatoes with olive oil, sprinkle them with salt and pepper, and bake them at the same time as the chicken, instead of serving frozen french fries. Corn on the cob is a kid-friendly vegetable that would go well with this meal.
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