Free Diet Menus for Kids

Getting kids to eat healthy is often like splitting an atom. Children have more junk food choices than ever, and it's showing in their appearance. Introduce whole grain and wheat breads and pastas. Provide washed, cut-up fresh fruits and vegetables for snacking, and design well-balanced, low-calorie meals that your children and entire family will learn to enjoy.

Healthy Breakfast Ideas

Start the day off with a healthy shake instead of sugar cereal. Grab your blender and mix a ripe banana, 1/2 cup of frozen strawberries or blueberries, 1 cup of milk, 1 tbsp. of natural peanut butter and 1 tsp. of vanilla. Serve in a tall, frosty mug with a crazy straw for fun.

Another healthy option is scrambled eggs with cheese. Scramble one or two eggs and one slice of cheese in a pan coated with non-stick butter spray instead of cooking them in oil or butter. You can also add some turkey or soy bacon bits for flavor.

For breakfasts on the go, make small travel bags of Cheerios or grab a mini whole wheat bagel with 1 tsp. of natural peanut butter. Another fun and healthy breakfast is a parfait using a small, low-fat yogurt, Cheerios and blueberries. Grab a tall ice cream glass and coat the bottom with crushed Cheerios. Add half of the yogurt, then top with blueberries. Add the rest of the yogurt, then top with Cheerios.

Low-Calorie Snacks

Children need small snacks to get them through their day. Avoid the sugary, processed snacks and provide cut-up fresh fruit and vegetables that they can grab on the go. Create a fun snack using celery sticks, peanut butter and raisins called Ants on a Stick. Wash and cut the celery into sticks and fill with natural peanut butter. Sprinkle raisins across the peanut butter.

Another delicious, low-calorie snack is hot air popcorn topped with non-stick, low-calorie butter spray. Dust lightly with low-sodium salt and eat by the handful. Other low-calorie snacks include individual-size low-calorie yogurts, mini rice cakes and low-fat string cheese.

Kid-Friendly Healthy Meals

Seasoning and presentation is the key to making healthy, kid-friendly meals. Instead of fast food or frozen fried chicken nuggets and French fries for dinner, offer chicken strips, lightly breaded in low-calorie wheat bread crumbs and thinly sliced, roasted sweet potatoes.

Make the meal using fat-free chicken strips and simply drag them through whole wheat bread crumbs. Wash and thinly slice a fresh sweet potato, spray with non-fat butter spray, and lay across a cookie sheet. Dust lightly with sea salt and bake at 400 degrees F for about 20 to 30 minutes, depending on how thin you sliced the strips.

Another healthy meal is an alternative pizza. Use a whole wheat pita or wrap bread as your crust. Top with homemade tomato sauce and shredded low-fat mozzarella cheese. Bake in the oven at 350 degrees F for 10 minutes.

To make the tomato sauce, simmer 1 tsp. of olive oil and two cloves of minced garlic in a pan. Add two large cans of whole tomatoes and bring to a boil for 5 minutes, stirring often. Reduce heat and simmer for a few hours. Take the sauce off the heat and let cool. When completely cool, pour into a blender and mix at high speed.