- Make creamier oatmeal by adding fat-free milk instead of water. For added nutrients, mix in raisins, dried cranberries, cherries or blueberries.
- Prepare sandwiches on whole-grain bread, such as whole wheat or whole rye. To the lean lunch meat of your choice, add slices of avocado, tomato or cucumber.
- Opt for whole-wheat macaroni and cheese, as this is a great way to enjoy a whole-grain food with a serving of dairy.
- Look for nutrient-rich restaurant choices such as entrée salads with grilled seafood and low-calorie dressing, baked potatoes topped with salsa, grilled vegetables, reduced-fat cheese and yogurt parfaits made with fresh strawberries and blueberries.
- Choose nutrient-rich beverages, such as low-fat or fat-free milk (either plain or flavored) or 100-percent fruit juice.
- Top foods with chopped nuts or reduced-fat shredded sharp cheese to get crunch, flavor and nutrients from the first bite.
- Spend a few minutes to cut and bag vegetables so they are in easy reach of every family member. Ready-to-eat favorites include: red, green or yellow peppers; broccoli or cauliflower flowerets; carrots; celery sticks; cucumbers; snap peas and whole radishes. Keep cut vegetables handy for mid-afternoon snacks, side dishes, lunch-box additions, or a quick nibble while waiting for dinner.
- Serve meals that pack multiple nutrient-rich foods into one dish, like hearty, broth-based soups that are full of colorful vegetables, beans and lean meat. Make chili with a dollop of low-fat yogurt, and accompany with whole-grain breads or rolls.
- Enjoy a tropical treat by blending mango, plain low-fat milk, ice and a splash of pineapple juice. For another dessert option, stir chocolate syrup into a cup of coffee-flavored yogurt, freeze and enjoy.
Health Net Urges Parents To Start Children’s Healthy Eating Habits While They’re Young
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