dear families,
Fast, tasty and good for you too—what a winning concept! Plus, your kids will actually want to eat these recipes. The choices in this book were meant to appeal to kids, but we also wanted the rest of the family to like them too. And, understanding that food preferences can vary greatly (even for kids), you’ll find a variety of flavors represented. Also, throughout the book, there are tips to substitute ingredients and easy ideas for additions to meals so that you can customize as you and your family like.
All of the recipes follow guidelines from our nutrition experts at the Bell Institute of Nutrition so you can be sure that they are lower in fat and calories than most recipes. We recognize the importance of family meals and great food but also know that time is at a premium too, so all of the recipes are ready in 30 minutes or less.
Check out our practical guidelines up-front for helping kids to eat healthy and build an active lifestyle. We’ve included MyPyramid for kids from the USDA, an added bonus for showing kids how to make healthy food choices. Then, look for Doughboy Tips scattered throughout the book providing ideas for kids to help with food preparation—what fun they can have in the kitchen if they follow the Doughboy’s Kitchen Clues for Kids.
Eating healthy meals as a family and creating good examples for kids is essential as they grow. With this book of kid-approved recipes and ideas, you’re on the right track.
We’re delighted to share this Fast & Healthy Meals for Kids cookbook with you. Enjoy!
Grace Wells
Editor
healthy eating for kids
choosing healthy foods
Just for Kids! Did you know about the food guidance system called MyPyramid for Kids? It’s a great resource that mom or dad can help kids check out. It shows colorful, fun graphics about how to make healthy choices for eating right, getting exercise and having fun.
healthy foods in right amounts
Now that we’ve provided some basics about the different foods to eat, let’s look at how much children actually need according to MyPyramid for Kids. The right amount of food from each food group depends upon age, boy versus girl and the amount of physical activity a child gets. Here’s a table showing the right amounts for kids ages 4–13 years. Children younger than age 4, teens older than age 13 and adults will have different needs.
how many servings is right for me?
what’s an ounce equivalent?
To compare foods by calories and the nutrients they provide, MyPyramid for Kids uses ounce equivalents for both the Grains group and the Meats & Beans group. In this way, a serving of foods within those food groups is similar to others from the same food group—but the right amount of the serving may be different from one ounce. Servings from the Fruit and Vegetable groups may vary too depending upon whether they’re cooked or raw.
active family fun
Being healthy is also about the things kids do—not just what they eat. It’s important to make healthy choices about how to live an active life. Here are some ideas for kids and their families to share, have some fun and keep moving!
• Have an activity party for a child’s birthday. Backyard competitions, bowling, relay races, soccer, mini-golf, even interactive electronic fitness games (such as Wii) can keep kids on the move.
• Suggest setting up a family home gym that kids can help with. Use canned foods as weights, a rope for jumping and stairs for climbing. Don’t forget that stretching is important too!
• Find time each day to be active. Kids can play catch, walk the dog and jump in the leaves. It all counts for daily exercise.
• Create a chart or calendar and keep track of family activities. Give everyone a different color or symbol and have a contest to see who logs the most activity.
6 healthy tips for kids to remember
Besides eating a variety of foods, it’s important to follow some healthy principles daily. Here’s what you want to do, kids:
Be active every day—at least 60 minutes daily.
Choose healthier foods from each food group. That means low-fat options that are full of vitamins and minerals to help you grow big and strong.
Eat more from some groups than others. Limit fats and sweets but enjoy other healthy choices.
Every color every day means eat a variety of foods—fruits, veggies, grains, dairy, meats!
Make choices that are right for you— not what’s right for your friends.
Take one step at a time—that means make easy changes little by little.
MyPyramid for Kids can help youngsters learn how to include a variety of foods from each of the food groups every day. Follow the information below and have kids enjoy a rainbow of colors at every meal each day to meet their body’s needs. Serving size and nutrition in this book are a general guideline. Kids may eat smaller servings.
Grains (Breads, Cereal, Couscous, Oatmeal, Pasta, Rice, Tortillas)
• Start smart with a breakfast of cereal made with whole grain.
• Make half of the grains every day whole.
• Grains provide carbohydrates for energy to keep kids running and playing hard.
Vegetables (Asparagus, Carrots, Corn, Broccoli, Green Beans, Peas, Squash, Tomatoes)
• Add color to meals with great-tasting veggies that are green and orange.
• Vegetables add vitamins, minerals and fiber to meals.
• They help kids to see and taste, and keep tummies moving along.
Fruits (Apples, Bananas, Blueberries, Grapes, Oranges, Pears, Pineapple, Raisins, Strawberries)
• Focus on eating nature’s treats every day.
• Fruits are sweet and delicious and provide vitamins, minerals and fiber.
• Fruits help keep tissues healthy and provide kids with energy.
Milk (Cheese, Milk, Yogurt)
• Serve plenty of milk at every meal.
• Be sure milk or yogurt is low fat or fat free.
• Calcium-rich dairy foods help build strong bones and teeth.
Meat & Beans (Beans, Beef, Chicken, Eggs, Fish, Nuts, Pork, Tofu)
• Go lean with protein.
• Choose beans and low-fat versions of protein that are baked, broiled or grilled, not fried.
• Meats and beans supply protein and iron to support muscles and help kids grow.
Fats, Oils & Sweets (Butter, Margarine, Oil; Candy, Treats)
• Go easy on fats, oils and sweets.
• Choose these on occasion, but limit how much and how often kids eat them.
• These extras have lots of calories and fewer nutrients than foods in other food groups.
the doughboy’s kitchen clues for kids
DOUGHBOY TIPS: Look for these tidbits throughout the book to show steps that kids can help with, little recipe secrets and menu ideas. And be sure to have kids read the following kitchen safety tips written especially for them.
getting started
• Before you start, always check with an adult to make sure it’s a good time to use the kitchen.
• If you have long hair, pull it back to keep it out of your way.
• Always wash hands with soap and dry them before touching any food.
• Read the recipe all the way through before starting. Ask an adult if there is anything you don’t understand.
• Before you start, gather all the ingredients and kitchen tools (mixing bowls, measuring cups and spoons, cutting board, scraper) you need for the recipe.
• Measure all the ingredients carefully and double check before you dump them in. Read the recipe again at the end to be sure you haven’t left anything out.
finishing up
• Clean up as you go. Put away ingredients, and place used tools in the sink. Wipe up spills when they happen. Don’t leave cleaning up to the end.
• Wash tools with warm soapy water. Leave them to drain, or dry them with a clean towel. Put everything away in its proper place.
• Wipe down counters and leave the kitchen neat and clean.
10 ways to play it safe in the kitchen
1 Be sure an adult is in the kitchen before you use a sharp knife, the oven or the microwave.
2 Always dry your hands after washing so your fingers won’t be slippery.
3 Wipe up spills right away to avoid slipping.
4 Use a cutting board when slicing or chopping ingredients with a knife.
5 Always use potholders when handling hot dishes to avoid burns.
6 Lift lids away from you and keep your face away from steam.
7 Place large pans on big burners and small pans on small burners. Don’t allow handles to stick out over the edge of the stove or another burner.
8 Ask an adult to lift heavy items and help you pour off hot water from heavy pots—as when cooking pasta, for example.
9 Place hot dishes, pots and pans on surfaces that won’t be harmed by heat.
10 Read the use-and-care manual before using foil or metal of any kind in the microwave. Use only microwave-safe containers for heating in the microwave.