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How can I make healthy meals for my kids?

ANSWER

You can still make healthy meals a habit even with the busy pace of parenting.

It boils down to three tips:

  • Serve more whole foods and fewer processed ones.
  • Eat fruits and vegetables with every meal.
  • Serve your children healthy, lean protein at most meals.

One of the best ways to check all those boxes? Cook meals at home more often. Reach for the foods that don't come with a long nutrition label, such as broccoli, spinach, apples, brown rice, whole grains, fresh fish, nuts, or beans.

SOURCES:

Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein and Amino Acids, 2002/2005, Food and Nutrition Board, National Academies Press.

Gidding S.S. Pediatrics, February 2006.

Fox, M.K. Journal of the American Dietetic Association, 2004.

Taylor, C.A. Journal of the American Dietetic Association, August 2007.

Johnson, L. American Journal of Clinical Nutrition, April 2008.

Fulgoni, V.L., American Journal of Clinical Nutrition, May 2008. 

Anderson, M. Journal of the American Dietetic Association, August 2006.

Nutrients in Food, by Elizabeth Hands from ESHA Research, Lippincott Williams & Wilkins, 2000.

Reviewed by Dan Brennan on June 2, 2020

SOURCES:

Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein and Amino Acids, 2002/2005, Food and Nutrition Board, National Academies Press.

Gidding S.S. Pediatrics, February 2006.

Fox, M.K. Journal of the American Dietetic Association, 2004.

Taylor, C.A. Journal of the American Dietetic Association, August 2007.

Johnson, L. American Journal of Clinical Nutrition, April 2008.

Fulgoni, V.L., American Journal of Clinical Nutrition, May 2008. 

Anderson, M. Journal of the American Dietetic Association, August 2006.

Nutrients in Food, by Elizabeth Hands from ESHA Research, Lippincott Williams & Wilkins, 2000.

Reviewed by Dan Brennan on June 2, 2020

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