''
''

Ensuring that children eat healthy meals is an essential factor in keeping them in good overall health at the early development stage of their lives. Healthy kids will have strong immune systems which can effectively fight off many disease causing agents. In addition, they will be very active physically and have a better mental development.  Their brains will be able to respond and absorb school lessons well making them excel in the classroom. It is also vital that kids, whether they are in preschool or just beginning to enter high school, are taught the value of following healthy habits when eating. Doing this will hopefully encourage the children to eat nutritional, well-balanced meals which they will continue to do so as they get older. For this reason, preparing and serving easy healthy dinner recipes for kids should be always considered.

Normally, there are three main meals that are prepared everyday. First is the breakfast meal which ideally should include a serving of fruit, a serving of dairy and main dish which could be scrambled egg or a bowl of hot oatmeal. Second is the lunch meal, which should include a vegetable serving, protein such as peanut butter, chicken or tuna and grain like wheat crackers, pita, rye or whole wheat bread. Third is the dinner which should include two vegetable servings like carrots and peas or broccoli and potatoes, protein such as steak, turkey or ham, and dairy like sour cream on potatoes or shredded cheddar cheese on broccoli. It would be good that these healthy meals are served with water since kids need to drink mostly water during the day.

easy healthy dinner recipes for kidsAmong these three meals, dinner is the moment when all the family members are usually together at the end of the day. That is why it would be good for parents to plan and serve easy healthy dinner for kids around this particular family time. Parents will have the real opportunity to interact with the children and taught them about eating healthy. Most likely children may ask for a kid’s meal or fast food instead of eating the healthy dinner prepared. This is a good opportunity for parents to explain to kids that meals high in fat, sugary snacks and sodas can make them overweight or even obese. If you have to compromise, allow the child to eat the hamburger or the chicken nuggets but not the fries which can be substituted by fruit.

So what basically are the healthy foods which children should have in their meals, whether it may be breakfast, lunch, snack, or dinner? Children who are between ages 5 and 12 grow quickly. Kids ages 5 and 6 need approximately 20 grams of protein daily; ages 7 to 10 need 28 grams; and ages 11 to 12 need 42 grams. In order to support their rapid growth sufficient nutrients should be supplied to the body. The first food group to consider is the protein-rich foods. Kids need protein and calories to match their body and weight since they grow more quickly. So foods like meat, fish, cheese, milk, nuts and grains will be good.

The next food group to consider for healthy recipes is the starchy carbohydrates. Carbohydrates are vital in making brain and body operate. Blood sugar levels affect behavior and energy, especially in children. Kids whose blood sugar levels are high can become irritable, restless, hyperactive and aggressive. Meanwhile the opposite would lead to fatigue and poor concentration. To avoid such situations it is recommended that kids consume complex carbohydrates like bread, oats, rice, pasta and potatoes. These foods provide slow-release energy due to the extended length of time these foods can be broken down. For variety, use different types of bread like rolls and pitas or substitute white potatoes with sweet potatoes or yams.

One more important food group that needs to be considered when preparing healthy dinner recipes for kids is fruits and vegetables. These have plenty of vitamins and minerals that help to strengthen the immune system of children. Serve the kids as many colored fruits and vegetables as possible. It is recommended that a minimum of five portions daily are served. Fresh, frozen, canned and dried fruits and vegetables can be good as well. A child’s portion can include 2 tbsp. cooked carrots or sweet corn, pear or banana, small apple or 3 tbsp. canned fruit salad. In order to make a child have more fruits and vegetables in the every meal, serve a glass of fruit juice or place fruit atop a breakfast cereal. Serve vegetable sticks such as carrots or celery with a dip. Put also a handful of mixed vegetables in casseroles or soups before serving.

Below is an easy healthy dinner recipe for kids that you can prepare in just 25 minutes.

Broccoli Recipe with Soy Sauce
By: Stephanie Gallagher

Roasted broccoli is a good vegetable to serve to kids, because the roasting brings out the broccoli’s natural sugars. Tossing the broccoli with soy sauce, peanuts and a pinch of red pepper flakes adds an Asian flavor to this savory broccoli recipe.

Yield: 4 servings

Ingredients:

  • 1 lb. fresh broccoli
  • 2 Tbsp. olive oil
  • 2 Tbsp. soy sauce
  • 1/4 tsp. kosher salt
  • 1/4 tsp. crushed red pepper flakes (optional)
  • 1/4 cup peanuts

Preparation:

  1. Preheat oven to 450 degrees F.
  2. Trim broccoli, and cut florets into bite-sized pieces.
  3. Toss broccoli florets with olive oil, soy sauce, salt and crushed red pepper flakes, if using.
  4. In a large cast iron skillet or heavy-duty baking sheet, spread broccoli out in an even layer.
  5. Roast for 7 minutes. Remove from oven. Add peanuts to the broccoli, tossing lightly, and then spreading out again in an even layer.
  6. Roast another 7-10 minutes until broccoli is tender.

Tagged with: •

Filed under: Admin Updates

Like this post? Subscribe to my RSS feed and get loads more!