Healthy Foods Your Kids Will Love

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Cheese and Crackers

Snacks between meals are important for active, growing children and teenagers. They should, however, add to their nutritional well-being, not interfere with it. Choose wisely what you put on the snack tray. For example, cheese and crackers are among the most popular snack items in many households. Unfortunately, many of them are loaded with fat and calories. So, please make sure you limit portion sizes when you give your kids snacks that contain significant amounts of fat, salt or sugar.

Cracker Jack Having said that, cheese is also a good source of protein and calcium, which growing kids need to build strong bones and teeth. Low fat cheese has the same amount of these nutrients, but less calories. If you buy crackers, choose quality over quantity. Also, whole grain crackers have the benefit of more fiber. More “Great Snack Ideas” »

Vegetable Soup

Susie Soupa Soups taste great at any time of the year. It is also a great way to make your kids eat more vegetables. They are an important source of essential nutrients, including potassium, folate, vitamin A, vitamin E, vitamin C and dietary fiber. Paired with a rich homemade stock, vegetable soups make for a full, flavorful meal with low calorie and fat content.

Serve soups with a whole-wheat roll or a small salad with low-fat dressing and you can be sure your kids are getting their nutritional needs met for the whole day. Most soups are also easy to make! More “Great Soup Ideas” »

Farmers Market Salad

I always encourage parents to take their children to the farmers’ market and make it an educational as well as fun event. Buy lots of seasonal mixed greens and fresh vegetable to make a colorful and tasty salad that has great nutritional value. The trick is to avoid ingredients and dressings with a high calorie and fat content.

Farmers Market Salad On a bed of salad greens, you can add cherry tomatoes, baby carrots, sliced mushrooms, broccoli florets, olives and cucumber slices or, for a slight twist, melon cubes and mixed berries.

Instead of cream-based dressings, like Ranch, Thousand Island or Bleu Cheese, sprinkle on a light vinaigrette dressing. More “Great Salad Ideas” »

Grilled Chicken Apple Sausage

Barby Q. Most kids love an outside barbecue with burgers, hot dogs, chicken or even a self-caught trout. Meat, poultry and fish are all excellent sources of complete protein, B-vitamins, iron and zinc. Unfortunately, they can also contain high levels of cholesterol and saturated fat. Fish has the least amount of saturated fat and has the added benefit of being high in heart healthy omega-3 fatty acids.

By choosing leaner cuts of meat (loin or round), trimming off all visible fat and removing skin (from poultry) before cooking, you will be able to reduce the cholesterol and saturated fat content considerably, although not altogether.

Better preparation (e.g. omission of breading, sauces or gravies) and cooking techniques that require less fat (e.g. roasting, broiling, baking and steaming – as opposed to frying) can also reduce significant amounts of fat and calories. More “Great Meat, Poultry and Fish Ideas” »

Vegetarian Pizza

Antonio Pizzaro Pizza, of course, wins the popularity contest with all kids (and most adults). Whether pizza is good for you depends on both the crust and the toppings. To limit calories and fat, you should choose a thin crust (whether you eat out or make it yourself at home).

As far as toppings are concerned, I recommend that you stick to vegetarian varieties with low-fat cheese or mozzarella in reduced amounts. Sausage, pepperoni or salami are less desirable – as irresistible as they may be. Again, limiting portion sizes and servings is important. If you’re eating out, adding some healthy goodies from the salad bar is always a good idea – but stick to fresh vegetables and low-fat dressings.

Pasta dishes are quick and easy to make and almost all kids love them. From hearty lasagna to fun pasta salads, the possibilities are endless. Pasta is an excellent source of folic acid and other important nutrients, including iron and several B-vitamins. But not all pastas are alike. You should preferably pick a “non-egg” variety that is cholesterol free. Because pasta is so yummy, you need to keep track of servings and portion sizes to limit calorie- and fat intake, which can get out of hand fast, especially when you add creamy sauces and the likes. Be creative! There are plenty of opportunities to make tasty varieties that are healthy and light. For starters, try our “Macaroni & Cheese” recipe with a low- fat cheese, and 1% milk instead of regular cream. More “Great Pasta Ideas” »

Hamburger, Fries and Coke

Fast food is cheap, convenient to get and most kids love it. Getting a quick bite to eat with the whole family or grabbing something from the drive-through on the way home can be fun. If you know how, you can make healthier choices, even with fast food. Also, set limits for what your kids can order and stick to them.

If you don’t know anything about fast food (other than that it tastes good), you can download a free ”Nutrition Facts Guide,” which has to be posted by law on every fast food chain’s website. Pay attention to the wording on the menu, though. Avoid items called “deep-fried,” “ batter-dipped,” “breaded,” “crispy,” “sizzling,” “crusted” or “topped with cheese.” Better alternatives are available. For instance, McDonald’s offers a “Premium Grilled Chicken Sandwich” that has 110 fewer calories and 10 grams less fat than the “Premium Crispy Chicken Sandwich.”

If you order a salad, pick a low-fat dressing. Don’t be afraid to ask for “lighter” versions or omissions of sauces, toppings and side orders. Any well-managed fast food restaurant will be happy to accommodate you and be responsive to your concerns. Don’t get seduced by “specials” or “added value” offers and other sales gimmicks, and don’t buy things you don’t really want because you think you’re getting a better deal. More “Great Fast Food Ideas” »

Frozen Yogurt & Fruit Parfait

In our culinary culture, dessert is almost considered the highlight of a meal. Some parents go as far as to bribing their kids with the promise of dessert, if they agree to eat their veggies, etc. The fact is that kids love desserts as much as they love anything tasty to eat, but a lot more fuss is being made over chocolate cake, pie, ice cream and cookies than about broccoli and cauliflower. From early on, children get the message that desserts are special and more desirable than other foods.

The good news is that you can easily find desserts that are both healthy and tasty. Start by serving fresh fruit with low-fat yogurt or milk instead of ice cream.

Colorful fruit parfaits with blueberries, kiwi, melon, banana, apple and frozen nonfat yogurt, fresh fruit sherbet and frozen juice bars are all much healthier options. Try a peach cobbler with a low-fat, low-calorie topping.

Fresh fruit should be given to children whenever available to ensure a steady supply of vitamin C. Desserts, however, especially ice cream, chocolates and other sweets, don’t have to be a daily occurrence. If you serve those, do offer them as a special treat – but never use desserts as a bribe. More “Great Dessert Ideas” »

A Birthday Party

Birthdays, holidays, anniversaries, graduations, religious events – the list of “special occasions” can be endless. Whenever you plan a celebration for your kids and their friends, make sure they have a happy and healthy time.

Unlike adults, kids don’t gather around the table to share a meal. Their idea of a good time includes lots of games and physical activity. Take advantage of their urge to move. Have a party by the pool, at a bowling alley or a playground. Make sure all kids get healthy food to replenish the energy they’re spending. Heavy and hard to digest foods, such as creams, cakes or candy, make kids lethargic, cranky and sick.

If you’re having a barbecue, offer lean meats, such as chicken and turkey with fresh vegetables to nibble on. Forget the potato chips, the pop corn and other junk food. If a birthday cake is involved, try a carrot cake this year and make it the best-looking birthday cake ever. More “Great Ideas for Special Occasions” »