Healthy Food for Kids
Eating healthy is important for kids. Here are some simple tips to help kids eat better.
1. Make Mealtime Fun
Create Fun Shapes: Use cookie cutters to make fun shapes with fruits, vegetables, and sandwiches.
Colorful Plates: Fill the plate with different colored foods. Bright colors make meals more exciting.
2. Include Fruits and Vegetables
Snack Time: Offer fruits like apples, bananas, or grapes as snacks instead of chips or candy.
Veggie Fun: Serve vegetables like carrots, cucumbers, or cherry tomatoes with a tasty dip like hummus.
3. Choose Whole Grains
Healthy Bread: Use whole grain bread for sandwiches and toast.
Whole Grain Snacks: Choose whole grain crackers or cereals for snacks.
4. Protein Power
Lean Meats: Serve lean meats like chicken or turkey.
Plant Proteins: Include beans, lentils, and tofu for variety.
5. Dairy for Strong Bones
Milk Choices: Give kids milk or dairy alternatives like almond milk or soy milk.
Yogurt and Cheese: Serve low-fat yogurt and cheese as part of meals or snacks.
6. Limit Sugar
Cut Back on Sweets: Offer sweets only occasionally. Choose healthier dessert options like fruit salads.
Healthy Drinks: Give water or milk instead of sugary sodas and juices.
7. Healthy Snacks
Smart Snacking: Prepare snacks like apple slices with peanut butter, or whole grain crackers with cheese.
Portion Control: Serve snacks in small portions to avoid overeating.
8. Get Kids Involved
Cooking Together: Let kids help in the kitchen. They are more likely to eat what they help prepare.
Shopping Fun: Take kids grocery shopping and let them pick out healthy foods.
9. Regular Meals
Set Meal Times: Have regular meal and snack times to keep kids’ energy up throughout the day.
Family Meals: Eat together as a family to encourage healthy eating habits.
Healthy Food options for kids
| Category | Healthy Choices |
|---|---|
| Fruits | Apples, bananas, grapes, berries, oranges, mangoes |
| Vegetables | Carrots, cucumbers, cherry tomatoes, bell peppers, broccoli |
| Grains | Whole grain bread, brown rice, whole grain pasta, oatmeal |
| Protein | Chicken, turkey, beans, lentils, tofu, eggs, fish |
| Dairy | Milk, yogurt, cheese, almond milk, soy milk |
| Snacks | Apple slices with peanut butter, whole grain crackers, nuts |
| Drinks | Water, milk, smoothies, diluted fruit juice |
| Sweets | Fresh fruit salad, yogurt with honey, homemade fruit popsicles |
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