Healthy Foods Your Kids Will Love
When it comes to nutrition, kids are not like small adults. A growing body has special needs and they differ with each age group as well. The following “Recipes for Kids” section can help you make healthier food choices for your children when you prepare their breakfast, school lunch or snacks.
Waffles with Fruit and Bacon
Starting the day with a nutritious breakfast is extremely important at a young age. Make sure your kids don’t fill up on fatty foods and empty calories but receive all the nutrients they need to get through their day at school and at sports. Some traditional breakfast favorites can be streamlined with just a few simple substitutions. As an example, have a look at this lighter version of waffles and bacon.
To lower the fat and calories in the waffles, you can choose a reduced fat waffle recipe (or reduced fat Bisquick® or similar reduced fat product). Instead of regular bacon, serve Canadian bacon or turkey bacon that is 99% fat free. In addition, you can substitute whole milk with low fat milk. If you serve any egg dishes, use egg whites or egg substitute instead of whole eggs (1 large egg = 2 egg whites or 1/4 cup egg substitute). Hold the butter as a topping, replace regular syrup with a low-cal version, or better yet, fresh fruit syrup. On the other hand, be generous with fresh fruit. Kids can always use an extra vitamin boost. More “Great Breakfast Ideas” »
Egg Salad Sandwich
Sandwiches taste great at any time of the day. With the right ingredients, they can also be healthy and nutritious. For example, an egg salad made from scratch and served on whole wheat bread can be absolutely delicious. Eggs are a good source for protein, vitamins and minerals. To reduce cholesterol and fat, use chopped egg white only without the yolk. Also, buy the mayonnaise “light” or “fat free” and serve whole grain instead of white bread for added fiber.
Generally speaking, if you give your children egg whites only instead of whole eggs, they may have one serving every day. Otherwise, whole eggs (including the egg yolk) should be limited to 2 to 3 servings per week. More “Great Sandwich Ideas” »
Citrus Fruit
Citrus fruits include oranges, tangerines, grapefruit, lemons and limes. They are high in vitamin C and have a wide range of essential nutrients and protective phytochemicals (health-promoting plant chemicals), such as pectin. When eaten raw citrus fruits are also a good source of soluble and insoluble fiber. Most kids like orange juice. Try to teach them to drink theirs with pulp. The version without pulp does not contain fiber.
The Vitamin C in citrus also helps the body build and maintain healthy bones, teeth, gums, red blood cells and blood vessels. It promotes healing of wounds, bruises and fractures and protects from infections by strengthening the immune system.
Because Vitamin C is water soluble and cannot be stored in the body, it is important that your kids eat Vitamin C rich fruits (and also vegetables) on a daily basis. The amount of fruit a child needs varies with age, gender and level of physical activity. More “Great Fruit Ideas” »
Dark Green Vegetables
Fresh vegetables are an important part of a healthy and balanced diet at any age, but even more so at the early stages in life. Especially dark green vegetables provide a variety of important vitamins and minerals.
Broccoli, spinach, kale, collard greens, bok choy and dark green leafy lettuce are loaded with vitamins A, C, K, folate and calcium. They enhance the immune system and protect against cardiovascular disease and certain cancers (e.g. mouth, stomach and colon cancer). They are also an excellent source of fiber.
Dark green vegetables are naturally low in fat and calories. None contain cholesterol. Give your kids raw broccoli florettes, perhaps with a low fat blue cheese dip. Or serve lightly steamed green leafy vegetables, which you can add to casseroles, soups or salads. Keep in mind that sauces or seasonings can unnecessarily add calories, fat and sodium to an otherwise perfectly healthy dish. Like with fruit, the amount of vegetables your child needs varies with age, gender and level of physical activity. More “Great Vegetable Ideas” »
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. So, 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 certain kinds of snacks.
Having said that, cheese is also a good source of protein and calcium that kids need for building 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
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 nutrients they have to have every day, 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 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. And soups are easy to make! More “Great Soup Ideas” »
Farmers Market Salad
Take your 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. 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 salad dressings, e.g. Ranch, Thousand Island or Bleu Cheese, sprinkle on a light vinaigrette-style dressing. More “Great Salad Ideas” »
Grilled Chicken Apple Sausage
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) and trimming all visible fat and removing skin (from poultry) before cooking, you will be able to reduce the cholesterol and saturated fat content considerably, although it won’t eliminate it 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) will also significantly reduce the amount of fat and calories. More “Great Meat, Poultry and Fish Ideas” »
Vegetarian Pizza
Pizza, of course, wins the popularity contest with all kids (and 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, order in or make it yourself at home). As far as the toppings are concerned, I recommend the vegetarian varieties with low-fat cheese or mozarella in reduced amounts. Sausage, pepperoni or salami are less desirable – as hard to resist as they may be. Again, limiting portion sizes and servings is important. If you’re eating out, adding some goodies from the salad bar is always a great idea, but stick to fresh vegetables and a low fat dressing.
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 like. Be creative! There are plenty of opportunities to make many 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” »
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. With a little know-how, you can make healthier choices, even with fast food. You must set limits for what and how much your children can order and tell them ahead of time. If you don’t know anything about fast food (other than it tastes good), you can download a free ”Nutrition Facts Guide,” which has to be posted by law on your favorite fast food chain’s website. Pay attention to the wording on the menu, though. Avoid items that are “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. Don’t fall for any sales gimmicks and don’t buy things you don’t 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 about 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 with cookies. Colorful fruit parfait with blueberries, kiwi, melon, banana or apple and frozen nonfat yogurt, fresh fruit sherbet or 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, graduations – the list of “special occasions” in a child’s life is endless. Whenever you plan a celebration or a special event for your kids and their friends, make sure they have a happy and healthy time. Unlike us 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. Make good use 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 all 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 any other junk food. If a birthday cake is involved, try a carrot cake this year and make it look as attractive as any birthday cake can be. More “Great Ideas for Special Occasions” »
