The 3 Week Diet

Keep Your Kids Healthy with These 3 Meal Planning Strategies

Preparing a nutritious menu is a daunting task.

More so if you have picky eaters in your family.

But even though it is tiring, it is still one of the most fulfilling tasks. It is wonderful seeing your family living healthy and having active lives.

The following three strategies will help you make it less tiring. With these strategies, you’ll be able to feed nutritious food to your family without you burning out.

1. Preparing the Ideal Breakfast
Breakfast is the most important meal of the day. Studies have shown that children who regularly eat breakfast are healthier. They are more likely to meet their recommended intake of vitamins and minerals.

On the flip side, children who skip breakfast tend to fill their stomach with nutrient-poor snacks at school.

Therefore, the first meal of the day should be the healthiest. Your breakfast meals should contain lots of fiber, whole grains, protein, good fat and as little as sugar as possible.

Many breakfast meals aren’t protein-rich. Here are some foods that can give your family a wake up they need:
– Eggs, cooked any way you like them
– Unsweetened yogurt or cottage cheese with berries
– Refried beans spread on whole grain toast or tortillas
– Nut butters
– Burritos with eggs or beans and cheese on whole grain tortillas
– All types of natural meat, such as breakfast steaks, lean pork chops, or turkey bacon
– Hummus on whole grain or corn tortillas
– Yogurt, hot cereal, or cold cereal with nuts

 

2. Create Fun and Healthy Lunches
Kids love pizza, kabobs, pastries, donuts and other empty calorie foods. How do you take their attention away and make them eat healthy food?

– Give kids something they can assemble themselves. Prepare a variety of healthy ingredients. Let them dip, stack, and roll up their food into fun treats.

– Make food into fun shapes. Cut sandwiches into shapes using cooking cutters. Carve fruits into squares, circles, and triangles.

– Serve miniature food, like mini whole grain, bagels, cheese cubes, or potstickers.

 

3. Make Dinner Something To Look Forward To
Dinners are important for your children’s overall health. Studies have shown that children who eat meals with their parents have healthier eating habits than those who don’t. Families who eat together are less likely to consume fast food. They tend to eat more fruits and vegetables.

Having dinner allows you to control the quality and quantity of the food. Not only that, but it is also a great way for you to regroup and relax together.

Here are some tips to make dinners more exciting:
– Let each family member choose the menu on a regular rotation
– Set the table more elaborately with your kids
– Turn off the television, phones, and other distractions.
– Play soothing music or light if you choose.

 

image source: wholefoodsmarket.com

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