It’s no surprise that parents want their kids to eat nutritious, healthy meals. But finding food that your kiddos actually enjoy can be challenging. Luckily, making great-tasting, kid-friendly healthy meals doesn’t have to be difficult. We’ll share our favorite “family favorites” – meals that both kids and adults alike will enjoy!
1. Nourishing Your Kids’ Palates with Delicious and Nutritious Family Faves
Most parents worry that their kids simply aren’t eating the right foods. It can be a challenge to make sure they’re getting a nutritious and balanced diet of fruits, vegetables, grains and protein. But here’s the good news – it doesn’t have to be boring! With a little bit of creativity and imagination, you can make nutritious meals an exciting part of your kids’ day.
Protein Smoothie Bowls
Kids may turn their noses up at simple boiled chicken breast or fish, but that doesn’t mean they won’t enjoy a tasty protein smoothie bowl. Put a fun spin on it and have them decorate with toasted nuts, goji berries, or some crunchy granola. With a few simple ingredients, you can create a delicious and healthy smoothie bowl that your kids will love!
Sushi Plate
Skip the sugary cereals and whip up some sushi plates that are packed with goodness. You can make sushi a lot easier than you think – use rice paper sheets to hold in all the delicious and nutritious fillings. Add a mix of vegetables, proteins, and flavor combinations. And don’t forget a bit of mayo or soy sauce to bring all the flavors together.
Veggie Bowls
Vegetables can often be a struggle for kids to gobble up, but that doesn’t have to be the case! Make up some veggie bowls instead of the usual side of steamed vegetables. Add some roasted sweet potato or butternut squash, and let them choose their own sauce and toppings. They can mix and match flavors and textures, giving them ownership of their meal.
Finger Food
Sometimes kids just don’t have the patience to sit down for a proper meal. If that’s the case, try some finger foods! Toss some boiled eggs, cherry tomatoes, slices of cucumber, mini potatoes, slices of avocado and cheese cubes onto a plate and let them help themselves. You can also add some nuts and seeds to make it extra flavorful and nutritious.
2. Cooking Up Healthy and Fun Meals for Kids
Making Mealtime Fun
Parents know that when it comes to getting their kids to eat healthy meals, it can be a challenge. It can be difficult to satisfy their nutritional requirements while still ensuring the meals are tasty and exciting. Here are some tips to make mealtime more enjoyable for everyone:
- Mix it Up: Making meals fun does not mean you have to create elaborate dishes. Get creative by introducing healthier ingredients into beloved favorites. Incorporate chia seeds in your hamburger patties and add spinach to macaroni and cheese for a nutritious boost.
- Get Cooking: Get your child involved in meal preparation. Ask them to help wash vegetables, stir batter, or set the table. Your child will take pride in their contribution and will be more likely to enjoy the meal they helped to create.
- Go Fun and Colorful: Presentation is key when cooking for children. Have your child choose colorful plates or bowls and use fun shapes like star pieces for a greater impact. Adding fruits and vegetables to a plate in bright shapes add more appeal.
- Snack Time: Create an adventure with healthy snacks. Use cookie cutters to turn fruits and veggies into fun shapes or serve up kid-friendly trail mixes with nutritious mix-ins. Get creative and you and your kids will have a blast.
- Taste Time: Make fruit and veggie sampling more fun. Visit your local grocery store and allow your children to pick and taste different types of produce. Take turns guessing what you’re eating and give your children a chance to discover new flavors.
- Be Positive: Become an ambassador of healthy eating and your kids will follow. Ditch any negative comments about meals and create a positive environment. Talk to your children about why the meals you’re serving are good for them and reward them for eating a balanced meal.
By incorporating fun and creative elements into mealtimes, you can ensure your child is not only eating healthily, but also enjoying the experience. Plus, you’ll have a great time together creating new and nutritious dishes. So make the very best of your family mealtimes and get cooking!
3. Incorporating Nutrients Into Bite-Sized Meals the Whole Family Can Enjoy
Making a nutritious yet delicious meal for the entire family can be a daunting task. Fortunately for busy parents and busy families, there are multiple creative options that are both healthful and flavorful. Below are just a few of the ways to incorporate nutrient-dense meals into bite-sized morsels.
- Create hybrids: Combining two meals can be a creative way to create something full of flavor. Tacos filled with bean salad and grilled chicken can all be wrapped into one and is a perfect way to get a complete meal into a small package. The options are virtually endless: burritos made with a blend of potatoes, onions, and broccoli; mini pizzas made with pesto and topped with tomatoes; and even banana pancakes stuffed with cheese and nuts.
- Make mini-meals: One of the quickest ways to squish a complete meal into a tiny parcel is to make mini-meals- a plate filled with lots of little dishes rather than one big dish. Start with a base of rice or pasta, then build up layers with cooked vegetables, beans, nuts, and seeds. Top it off with a dollop of hummus, guacamole, pesto, or tahini for a complete meal.
- Upscale kid foods: Parents will find comfort in taking a classic kid food and transforming it into something that’s more healthy. Rather than chicken nuggets from the frozen aisle, try making your own version using quinoa or oats as the breading, tofu as the meat, and zucchini as the side. Add a dip on the side made with Greek yogurt, herbs, and lemon zest for a flavorful and nutritious meal.
- Offer finger foods: Think outside the box and offer foods that are fitting for both adults and kids. Finger foods are a great way to introduce everyone to new flavors, textures, and tastes. Try serving roasted Brussels sprouts with a hint of garlic and sea salt to contrast the sweet, crunchy taste; grilled asparagus sprinkled with parmesan cheese and a drizzle of balsamic vinegar; or a selection of nuts, cheeses, and olives to appease everyone’s taste buds.
Creating nutritious meals need not be a chore. With a little bit of ingenuity and willingness to experiment, you can easily create nutrient-dense meals that can be enjoyed by the whole family. Let your creative side take charge and you’ll always have a quick and delicious meal that everyone can enjoy.
4. Exploring Creative Ways to Make Healthy Eating Fun for Kids
Kids don’t always want to eat the foods that are good for them. Vegetables, for example, can be hard to get them to eat. The trick is to get creative and turn healthy eating into something fun. Here are some ideas for making healthy eating fun for kids.
- Make It Look Fun: Kids love brightly colored foods. Try adding a few drops of food coloring to plain yogurt to make it more visually appealing. Or use various shaped utensils to cut different items like sandwiches or vegetables into shapes and sizes that your child may find more appealing.
- Involve Your Kids in Meal Planning and Preparation: Let your kids take part in planning what to make for meals and helping out in the kitchen. They may be more likely to try something they had a hand in making.
- Play Food Exchanges: Jobs can be assigned to select one healthy food item to exchange for one not-so-healthy food item. For example, one food item to exchange with garlic chips is celery sticks, or healthy popcorn instead of candy.
- Eat Outside: If the weather permit, eating at a local park or in your backyard can be a fun way to enjoy nutritious food with family and friends.
- Remember the Power of Positive Reinforcement: Make sure your kids are celebrated for their achievements. Offer rewards for trying certain dishes or making healthy food choices. Encouragement will help your children stay motivated and continue to make smart food decisions.
It may take some practice to find the right combination of meal planning and fun activities to get your kids to eat healthier. But through a little experimenting, you’re sure to make healthy eating fun for all the kids in the family.
Cooking together can also be a great bonding experience for you and your child, and can also help them become more curious and adventurous with their tastes. Look for recipes with simple, wholesome ingredients; think fruits, vegetables, grains, and lean proteins, and experiment with flavour pairings that give the dishes a new twist.
Including your kids in the process of creating healthy meals can also make them more willing to try out new tastes. Decide together which meals each person in the family would like to try, and then divide up the tasks to make it a family activity. Learning how to cook and how to practice healthy eating habits can be invaluable for both kids and adults, and can even become a precious shared activity.
By incorporating healthier eating habits, you’ll soon have your family drooling over delicious and nourishing meals! A little bit of creativity and experimentation is all it takes for kids to develop a healthier relationship with food. So don’t be afraid to break out of your routine and start introducing your family to these kid-friendly, healthy meals. Bon appétit!