Balanced Meals For Picky Eaters
Getting Kids to Eat Healthy Lunches and Dinners
Children (and adults) can have a hard time eating a well-balanced diet when they happen to be picky eaters. Here are some tips about fruits, veggies, and whole grains.
The food pyramid has changed, but it is still important for children and adults to eat a healthy, well-balanced diet consisting of a variety of foods. Unfortunately, many people do not eat balanced meals because they are picky eaters. Many kids do not like to eat their vegetables; neither do some adults. It can be difficult to make a balanced meal that the whole family will eat.
Keeping an assortment of fruits and vegetables in the refrigerator can be very handy. One easy way to make them more attractive to eat is to cut them up and divide them into single-serving portions. By having them readily at hand, picky eaters can choose one serving at each meal to have as a side dish if they do not like the vegetable that is being served with the meal.
Fruits and Veggies to Have on Hand
- One cup of hulled, sliced strawberries can be served with a sprinkling of sugar .
- Carrot and celery sticks with ranch dressing or bleu cheese.
- One cup of fruit salad. Use whatever fruits your picky eater likes the best.
- 8-oz cup of fruit yogurt, no sugar added.
- One cup of cubed fresh pineapple.
- One small sweet potato. Bake in the microwave on high for about six minutes.
- One cup of mandarin oranges.
- Bagged green salad. Serve with your picky eater's favorite dressing, and as many of these healthy additions as he or she will tolerate: sliced almonds, craisins, sunflower seeds, flaxseeds, salsa, or tuna.
- Tomato slices, or a whole tomato that can be stuffed with tuna fish or chicken salad.
- Fresh sliced melon.
- Pre-packaged fruit cup, packed in water or juice. (Avoid fruit packed in syrup, unless it is the only kind your picky eater will eat.)
- One cup of fresh blueberries, raspberries, or other berries - to be topped with whipped cream.
- Frozen corn cobbettes, can be heated individually.
- Whole fresh fruit, like apples, oranges, peaches, nectarines, plums, or whatever your picky eater enjoys.
Whole Grains
Whole grains and fiber are important for every member of your family, not just the parents. Many foods are now available in whole grain varieties, making it easier to sneak it into your family's diet. There are some tasty ways you can get whole grains onto your family's plates and into their stomachs without sacrificing the taste of the foods they like.
- White whole grain pasta can turn regular spaghetti or baked ziti into a healthier meal. Ronzoni Smart Pasta has the same texture as regular white pasta, but is a good source of both fiber and whole grain.
- Make sandwiches with whole grain white bread. Wonder, Freihofer's, and other national brands make whole grain breads that taste just like white bread.
- Top whole wheat bagels with peanut butter for a real fiber treat. Make a hearty meal with sliced turkey breast, lettuce, and tomato on a whole wheat bagel or pita.
- Trick kids into thinking they're having a snack for dinner. Make Triscuit pizza by topping whole grain Triscuits with tomato sauce and low fat mozzarella cheese and microwaving on high for one minute. The Triscuits contain enough fiber and whole grains to make them far healthier than pizza dough!
- Make your own pizza dough with white whole wheat flour. King Arthur White Whole Wheat Flour can be substituted for half of the white flour in almost any recipe.
- Sneak nutrition into dessert with a healthier dutch apple pie.
You can find more ideas for healthy meals for your family by exploring more advice on balancing meals.
