Mommy Makeovers: Lighten Kids' Favorite Foods
Try these healthier versions of family favorites
Transforming Kids Favorite Foods continued...
According to Syd Carter, an editor with AllRecipes.com, parents who visit
the recipe web site have noted that their kids loved:
- Pot roast
- Banana bread*
- All things Mexican
Jessica Hastereiter, associate editor for American Girl magazine,
encourages parents to turn food preparation into a craft, where kids get to put
the finishing touches on themselves. Some kid-friendly foods she mentioned were
pizza, peanut butter and jelly sandwiches, macaroni and cheese, hamburgers*,
hot dogs, and chicken nuggets.
5 Quick Makeovers
Just by making a few ingredient adjustments, we can make many of these
favorite kid foods lower in calories and fat and higher in fiber and nutrients.
Here are five quick examples:
1. Peanut butter and jelly sandwich
- Use 1 tablespoon of natural-style peanut butter.
- Use 1 tablespoon of less-sugar grape jelly (such as Smucker's Low
- Use whole-wheat or whole-grain bread, or fiber-enriched white bread.
BEFORE: 335 calories, 10.9 g fat, 2.1 g saturated fat, 2.5 g fiber
AFTER: 290 calories, 10.9 g fat, 1.7 g saturated fat, 5.5 g fiber
SAVINGS: 45 calories saved, plus 3 grams of fiber added!
2. Macaroni and cheese from the box
- Use 2 tablespoons of no-trans-fat margarine (choose one with 8 grams of fat
per tablespoon) instead of 4 tablespoons of butter.
- Use low-fat milk instead of whole milk.
- Add a tablespoon or two of fat-free or light sour cream, if needed for
- Add veggies on the side or in the macaroni (such as 1/2 cup of steamed
broccoli per serving).
SAVINGS: 72 calories and 8 g fat per serving (if four servings per box),
plus 2.3 g fiber added!
3. Hot dogs
- Choose a reduced-fat hot dog. (Ball Park Lite, Louis Rich Turkey Franks,
and Hebrew National Reduced Fat are great options.)
- Look for whole-wheat or higher-fiber buns.
- Add onions and tomato, if desired, for added nutrition.
- Choose lower-fat and lower-calorie condiments such as ketchup or
BEFORE: 366 calories, 22 g fat, 9.1 g saturated fat, 1.2 g fiber
AFTER: 325 calories, 11 g fat, 3.2 g saturated fat, 5.8 g fiber
SAVINGS: 41 calories, 11 g fat, and 5.9 g saturated fat, plus 4.6 g fiber