Building a Healthy Meal for your Child

We all want to make sure our kids are getting healthy, balanced meals. Here are some great tips to help you make their meals more balanced.

blog post_build healthy meals 01  Fruits and Vegetables

Fruits and vegetables are full of nutrients

  • Vitamin A prevents infections
  • Vitamin C heals the body
  • Folate keeps cells healthy
  • Potassium lowers blood pressure
  • Fiber maintains a healthy gut

Encourage your child to fill up on fruit

  • Add fruits to meals like oatmeal and cereal
  • Keep a colorful fruit bowl
  • Pack fruit in their lunches
  • Pre-slice fruit for easy snacks


Add vegetables to your child’s favorite meals

  • Use veggies in soups and stir-fry’s
  • Add greens to a sandwich
  • Order pizza with veggies
  • Include a salad with dinner
  • Serve veggies with dipping sauce

Tips for purchasing fruits and vegetables

  • Rise canned veggies to remove sodium
  • Purchase seasonally
  • Buy a variety of colors
  • Purchase fresh produce weekly

blog post_build healthy meals 03  Protein

When your child falls and scraps their knee. Their bodies use protein in order to repair itself.

Protein rich foods include:

  • Meat and poultry
  • Fish
  • Eggs
  • Beans
  • Nuts and seeds

Choose the proper protein for your child

  • Choose low fat meat and poultry
  • Alternate protein sources
  • Serve fish 3 times a week

 blog post_build healthy meals 02 Grains

Children receive several essential nutrients from fortified grains.

Add grains to your child’s diet

  • Purchase whole wheat pastas and breads
  • Replace white rice with brown rice
  • Replace recipes with whole wheat flour
  • Buy whole grain cereals

blog post_build healthy meals 04  Dairy

Children build strong bones with the nutrients found in dairy.

Don’t forget your child’s dairy

  • Vitamin D and calcium grow strong bones
  • Vary their choices between cheese, milk and yogurt
  • Select reduced fat, low fat and fat free
  • Purchase pasteurized dairy to ensure its safety

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