Healthy Dinner for Kids

Feeding our bodies the fuel it needs to perform is important for all of us but, it is especially crucial for children and teenagers.

Their bodies and brains are growing and developing at an enormous rate. If kids don’t have the nutrients they need to grow strong they will be weak, it’s that simple.

Lack of nutrition during this crucial time of development will set them up for a life time of health issues and fragility.

They are building the only body they will ever have.

A lack of essential nutrition has been linked to behavior issues, concentration difficulties and learning abilities.

It’s every parents wish that their kids grow to be healthy and happy. No one wants their children to be teased at school for being overweight or see their son or daughter miss out on activities simply because they don’t have the energy or stamina to keep up with their peers.

Sometimes it is difficult to know where to start or what to do.

The meal suggestions proposed here are an attempt to eliminate the separation between kid food and adult food.

There are many ways to make nutritious foods appealing to kids of all ages.

It is possible to get kids to eat a lot less calories and a lot more nutrition with some really simple substitutions.

A few examples are:

Replace regular hamburger buns with whole wheat buns or whole wheat sandwich thins:

Regular hamburger buns have 180 calories and simple carbohydrates that the body turns to sugar and burns up quickly.

Whole wheat sandwich thins have 100 calories and 22 grams of whole grains. This option provides complex carbohydrates so they burn slower and more even.

Use Medium sized whole wheat tortillas instead of large flour tortillas

One large flour tortilla has 200 calories and one medium whole wheat tortilla has 130 calories.

Making a soft taco or wrap with a large flour tortilla is simply too much for one serving. A better option would be to make the same taco or wrap using a medium sized whole wheat tortilla and serving fresh fruit or carrot sticks on the side.

Substitute turkey pepperoni for original pepperoni when making pizza and sauces.

Original pepperoni slices have 140 calories per 14 slice serving.

Turkey pepperoni has 70 calories per 17 slice serving.

Use turkey burger patties in the place of ground beef patties.

100% ground beef hamburger patties contain 240 calories and 150 calories from fat, whereas turkey burgers have 200 calories per patty and 50 calories from fat.

The significantly lower amount of fat in the turkey burger patty really shows after it is cooked. The ground beef patty shrinks to ¾ its original size and the turkey burger is virtually unchanged. The taste is amazing and the patties are very juicy.

Replace frozen breaded chicken patties and strips with fresh grilled chicken breasts.

Grilled chicken is a perfect substitute for any dish that uses breaded patties. Chicken burgers, chicken wraps, chicken salad or simply cut them into strips and dip in ketchup or ranch.

Chipotle sauce is a tasty and healthy alternative to regular hamburger condiments. The bold and tangy flavor will replace mayonnaise, ketchup, and mustard. Using 1 tablespoon of this unique sauce is enough to add a wonderful flavor to turkey burgers, chicken and fish.

Chipotle aioli

• 1 cup mayonnaise
• 2 tablespoons green onions, diced
• 2 garlic cloves, diced
• 2 teaspoons fresh squeezed lime juice
• 1 teaspoon chipotle powder
• 1 teaspoon cilantro
• 1/8 teaspoon ground cumin

There are endless healthier food combinations and recipes that are great for kids and adults to share. These are just a few suggestions that show kids they can still eat what they love while getting what they need.

Ingredients:

• 12 inch whole wheat pizza crust
• ¼ cup pizza sauce
• 20 turkey pepperoni slices
• ½ cup roast chicken pieces
• 1 cup shredded mozzarella cheese

Directions:

1. Preheat oven to 400 degrees
2. Lightly brush the whole wheat crust with olive oil or safflower oil
3. Spread the pizza sauce on the crust, add suggested toppings or make your own creation
4. Bake for 11-13 minutes

Nutritional Info

• Servings Per Recipe: 8
• Amount Per Serving
• Calories: 165.0
• Total Fat: 9.2 g
• Cholesterol: 19.1 mg
• Sodium: 517.8 mg
• Total Carbs: 20.0 g
• Dietary Fiber: 3.7 g
• Protein: 11.3 g

This is a great substitute for frozen or fried chicken nuggets! These have a wonderful flavor and can be stored in the refrigerator for left overs.

Ingredients:

• 1 pound of skinless chicken breast
• 6 cups of French fried onions
• 2 eggs

Directions:

1. Preheat oven to 400 degrees
2. Cut chicken breast into strips or nugget shapes
3. Put French fried onions in a large sealable bag and smash into crumbs
4. Beat two eggs in medium bowl
5. Dip chicken strips into eggs then cover with crumbs
6. Press crumbs into chicken with fingers to assure it will stick while cooking
7. Lay the coated chicken strips on a lined baking sheet
8. Bake for 15 minutes without turning

Nutritional Info

• Servings Per Recipe: 4
• Amount Per Serving
• Calories: 217.0
• Total Fat: 121.5 g
• Cholesterol: 56.5 mg
• Sodium: 269.0 mg
• Total Carbs: 12.0 g
• Dietary Fiber: 0.0 g
• Protein: 5.7 g

Homemade Sloppy Joes taste amazing and are free from preservatives and artificial bi-products.

When these are served on a whole wheat sandwich thin instead of a traditional bun, it’s a win-win. Kids are happy they get don’t have to miss out on one of their favorite meals and parents are happy because they know their kids are eating good fuel.

Store bought Sloppy Joe mix served on a hamburger bun is 480 calories, homemade Sloppy Joe’s served on a whole wheat sandwich thin is 356 calories.

Ingredients:

• 2 pounds lean ground turkey
• 1 large onion, diced
• 6 large garlic cloves, diced
• 1 can of tomato paste
• 2 cups of beef broth
• 1/3 cup of organic ketchup
• ¼ cup of Worcestershire sauce
• 2 tablespoons chili powder
• 1 teaspoon ground mustard
• ½ teaspoon paprika
• ¼ teaspoon ground ginger

Directions:

1. Cook ground turkey until browned and crumbly and remove the cooked ground turkey from the pan.
2. Put diced onions and diced garlic cloves into the pan and cook until soft
3. Add tomato paste, beef broth, ketchup, Worcestershire sauce, and spices to the onion and garlic mixture
4. Return the cooked turkey to the pan and bring to a boil
5. Reduce heat, cover and simmer for 15 minutes
6. Scoop 1/3 cup onto a whole wheat sandwich thin and enjoy

Nutritional Info

• Servings Per Recipe: 8
• Amount Per Serving
• Calories: 356.0
• Total Fat: 12.4 g
• Cholesterol: 84.1 mg
• Sodium: 820.2 mg
• Total Carbs: 34.7 g
• Dietary Fiber: 7.1 g
• Protein: 30.2 g

Even healthy meals can be overdone. It is so important to be aware of the serving amounts.

Portion control can dramatically improve how a person feels, looks and enjoys their life.

Small changes in food choices can make a huge difference!