I know your love your children and want to feed them in a way that nourishes their bodies so they have the best wellness they can have. Sometimes children have a hard time eating what you put before them for meals or snacks. Healthy and easy menus, knowing why food choices matter, and knowing how to plan healthy menus are the keys to helping children want to eat food you have planned.  

Healthy and Easy Menus for Children

Nutrient-dense, whole food is the goal. Eat food in the closest state to which God created it. Choose sweet potatoes rather than processed potato chips.

Have a variety of foods with a good balance between protein, fruits and vegetables, and carbohydrates. Including sweets and treats, in moderation is okay, but try not to include sweet treats at every meal or even every day, unless they are fruit.

Meal and snack times are important to consider. Children have small stomachs, so they need age-appropriate portions of food more frequently. Toddlers may need food (either meal or snack) every two to three hours. School-aged children may need to eat every three or four hours. 

A cookbook I have reviewed and loved is The Little Lunchbox Cookbook” 60 Easy Real-Food Bento Lunches for Kids on the Go, by Renee Kohley. This cookbook focused making one nutrient-dense homemade component ahead of time and freezing them for lunches. The many ideas for main dishes and sides would work well for snacky-lunches and nutritious snacks. 

Why Do Food Choices Matter?

Children have growing bodies that need good nutrition to grow optimally.

Children have great nutritional needs to support their high energy.

Correct mindset helps children eat for hunger, not out of boredom.

How to Plan Healthy Menus

Get your children involved in planning healthy menus. Make it a game to find out their food preferences. Maybe do a grocery store field trip to discover what food looks interesting to the children. Especially focus on the produce area to find new things that the children would like to try and stimulate conversation about how to have a fun menu and why it matters. 

Here are the steps to plan healthy menus for your children (and yourself, too!):

1: Choose protein food and healthy fats first. Protein and healthy fats are good for appetite control and supply what is needed for a growing child. Some options are poultry, beef, fish, eggs, or beans (legumes), nuts, and seeds. Nut butters on whole grain crackers or humus and veggie sticks are good choices for snacks. 

2: Choose veggies and fruits. Eat a rainbow of colored produce to provide a wide variety of nutrients. Fruit makes a good dessert for people who need a sweet ending for their meal.

3: Choose whole grains over processed food. Make your own whole grain muffins or bread so you know what is in them.

Action Step

Involve your children in choosing food and making menus. Go a step farther and help them prepare a snack or part of a meal every day or weekly. These lifetime skills will make a huge difference for their wellness, both now and in the future. 

May God bless you on your wellness journey!

Joni

P.S. What to you do with your children to make enjoyable menus?