10.7.11

Kids' Menu Ideas

It's no secret that many kids are picky eaters, so it can be a big challenge to come up with healthy and suitable menu options that they'll agree to eat or even try. Parents and caregivers can help set an example for kids by readily trying new foods, but there are also a number of other strategies to employ that might spur original ideas and get kids to chow down.Nutrition

Pay some attention to nutrition when thinking up new menu ideas. Not every meal has to be completely balanced, but including variety is a healthy gesture and may entice kids to eat. Children need the same types of nutrients as adults, but their calorie requirements are slightly different. According to MayoClinic.com, toddlers need about 1,200 calories per day, kids up to age 8 need about 1,600 and kids from 9 to 13 need 2,200 or more. Include a mixture of proteins, fats and carbohydrates at each meal.
Proteins

Carbohydrates




































Cookbooks
Cookbooks can be a valuable menu planning resource. Even if they're not geared toward kids, recipe books help inspire new ideas and make it easy to tweak existing meals. Additionally, making food for kids at home is often healthier than eating out or grabbing processed, packaged meals at the store. HelpGuide.org notes that coming up with your own menu ideas and modifying recipes from cookbooks gives you control over what's on your kids' plates and can help bring the whole family closer together.

Sample Menus
Start by modifying recipes that kids already like or preparing related foods. Try mixing steamed broccoli or carrots in with mac and cheese, for example, or making pizza with shredded vegetables, pesto sauce and a sprinkling of Parmesan cheese. For lunch, pack soups or wholesome stews in a thermos. At breakfast, offer whole-grain pancakes or waffles, with fresh fruit on top instead of syrup.






















Creativity
A healthy amount of creativity can go a long way in menu planning for kids. The website for "Cooking Light" magazine suggests changing the presentation of dishes you normally serve by providing them in bite-sized pieces as "mini meals." Try the site's suggestions of muffin-sized frittatas, sliders and wraps cut into pinwheels. Making face shapes or other pictures with food on a plate is another worthwhile idea. Finally, get creative with serving times. Offering breakfast for dinner or pizza in the morning is a way to get kids excited about whatever happens to be on the menu.

Tips
Get kids involved with mealtime by asking them for menu ideas. Go to the farmers' market or grocery store as a family and have the kids pick out fruits, vegetables or grains that look good to them, as MayoClinic.com suggests. Research recipes together or come up with new ideas by brainstorming. Invite the kids to help cook, set the table and clean up after the meal. All of those gestures will help inspire a deeper connection to the food on the plate and will get kids thinking more about their own menu ideas.

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