Want your kids to start enjoying the healthy meals and snacks you prepare for them? You may need to rethink your grocery shopping list. If you're buying the same items week in and week out, your child may be bored with your cooking. Switch things up a bit, nutrition experts suggest, by buying the makings for meals kids will love despite the fact that the meals are healthy.
Here's what to add to your list, suggest experts Bonnie Taub-Dix, RD, author of Read It Before You Eat It, Vandana R. Sheth, RD, CDE, spokesperson for the Academy of Nutrition and Dietetics, and Karen Ansel, MS, RD, CDN, spokesperson for the Academy of Nutrition and Dietetics.
Frozen berries. Even when it's not berry season, you can treat your child to nutritious shakes and smoothies made with strawberries, raspberries, and blueberries. "These get kids going in the morning, and they are a great hunger squasher in the afternoon," says Taub-Dix. Berries are a powerhouse of antioxidants and vitamins, and they require no peeling or slicing. You can turn them into a breakfast parfait by layering them with yogurt and crunchy granola. Also, if it's berry season and you do find fine choices of berries, can you always freeze a bunch to store for much later.
Greek yogurt. It's got protein, plus calcium and potassium, and its thick texture makes it a natural for dips. "Make a savory dip by adding a little soup mix to it," advises Taub-Dix. "Or serve as is with apple slices or other fruits." It's also a tasty, healthy alternative to sour cream for topping potatoes, burritos, and tacos, says Ansel.
Almond butter. For something a little different from peanut butter, try this creamy spread, a good source of fiber, protein, and B vitamins. "Almonds have a higher fiber content than other nuts, and they contain calcium as well as healthy fats," Taub-Dix explains. Besides spreading it on toast or English muffins, you can put it on apple slices for a filling and sweet snack.
Jicama. It's flavorful and crunchy, and great to serve with hummus or guacamole for dipping. If your kids are getting bored with carrots and celery, give this veggie a place on your table.
Mangoes. This nutrient-loaded fruit looks like sunshine and tastes so sweet, it's a natural dessert. Try a sundae with lowfat frozen yogurt topped with diced fresh mangoes; make kabobs with chunks of mangoes, whole strawberries, and pineapple chunks (cut tips off skewers before serving to kids); or pack some wedges in your child's lunchbox for dessert.
Dried fruits. Raisins aren't the only dried fruit to pack for kids to snack on. Pick up some fiber-rich dried cranberries, blueberries, figs, and dates. "Besides a lot of fiber, dried fruit has potassium and antioxidants," says Sheth. Mix dried fruit with nuts and seeds for a high-fiber, healthy snack. However, closely monitor dried fruits you plan on purchasing. Some dried fruits, such as bananas, can be high on sugar.
Sweet potatoes. These are "super kid friendly," Ansel says. She suggests peeling them and slicing into strips, then tossing with olive oil and baking for a healthy alternative to French fries.
Bagged coleslaw mix. Not only is this convenient, but it's got fiber and vitamins. "Lighten up coleslaw by swapping full fat mayo for non-fat Greek yogurt and canola oil in the dressing," Ansel says. "Coleslaw makes a great side dish, or use it to add crunch to sandwiches, burgers, and fish tacos."
Avocadoes. A great source of heart-healthy nutrients like monounsaturated fat, potassium, and fiber, this is the main ingredient in guacamole, Ansel says. Serve the guac with red pepper strips for dipping, she suggests. "The healthy fat in the avocado will help your child absorb fat-soluble nutrients in the peppers," she says.
Edamame. "Forget about trying to get your kids to eat their peas," Ansel says. "It's much more fun for them to pop open these edamame pods. Not only are they packed with protein, they're an outstanding source of fiber, too."
Tomato sauce. Don't think of this antioxidant-rich sauce just for pasta, Ansel says. Use it to top veggies or grilled chicken breasts, too. Or for a healthy (and surprising!) breakfast, top toasted English muffin halves with tomato sauce and grated skim mozzarella, then broil until the cheese is melted.
