How to Create a Healthy Menu for Kids
- 1). Offer your child whole grains for breakfast. Don't allow your child to skip breakfast, as his metabolism might slow down and make him feel sluggish and tired. Avoid cereals and foods with large amounts of sugar. Choose breads with whole grains such as toast, bagels and English muffins. Find cereals made with whole grains. Offer a serving of fresh fruit such as apple slices or a banana with the meal.
- 2). Choose healthy snacks. Whether your child is going to school, daycare or on a trip, always have a few healthy options for snacks. Nuts, trail mix, fresh fruits or vegetables are easy to pack. If you can utilize a refrigerator, opt for low- or non-fat yogurt with granola or cheese on top of whole-grain crackers.
- 3). Make a healthy lunch. Avoid stopping at the nearest fast food restaurant. Spread peanut butter and jelly on whole-grain toast or bread. Make a sandwich out of lean lunch meat with lettuce and tomatoes. Remember to add fresh fruits or vegetables to the meal instead of potato chips or cookies.
- 4). Sit down to dinner. It's important that your child understands that meals ideally should be eaten together as a family and not in front of the television. Set a good example by cooking a healthy dinner for everyone instead of serving food a la carte. Avoid fried, greasy foods. Cook grilled, roasted or broiled proteins such as chicken or lean meat. Serve it with a tossed salad and non-fat dressing, whole-grain rolls or whole-grain pasta on the side.
- 5). Choose low-fat dairy products. While your child should have whole milk up until he turns 2, choose low-fat or non-fat milk as he gets older. Whole milk products contain higher amounts of fat and calories than your child needs. Try to avoid sugared juice drinks or soda at mealtimes. Offer water or milk instead.
- 6). Be smart with desserts. Try to offer a fresh fruit parfait with non-fat yogurt to finish the meal, but don't completely ban desserts, either. Limit the amount of sweets your child has to special occasions.
- 7). Be aware of the nutritional guidelines for children. MyPyramid, the food pyramid made specifically for children, notes that a child should have two servings of protein, two servings of fruits and vegetables, three servings of dairy and four servings of whole grains each day. As your child grows and develops, his needs will change. Make sure you consult the pyramid to keep yourself updated.
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