Eat your veggies!
Serve raw vegetables such as baby carrots and celery with a low-fat dip or salsa.
Add lettuce, tomato and onions to sandwiches and burgers.
Load pizza with extra vegetables such as peppers, onions and mushrooms.
Sneak in chopped vegetables (e.g., carrots, eggplant and spinach) to casseroles, lasagna, stews and chili.
Mix pinto or black beans with lean ground beef or turkey when making tacos or burritos.
Healthy snack reminders
Get creative: try to incorporate more than one food group per snack.
Cut down on fat and sugar where possible: low-fat milk instead of whole, fresh apple slices instead of sweetened applesauce or apple juice.
Feed them fiber: veggies, fruits and whole grains are a great source of fiber, which keeps kids feeling fuller longer. Try serving popcorn, whole wheat crackers and tortillas and whole grain cereals.
Skip the sodium: resist the urge to add salt. Instead, try flavoring with herbs and spices. Choose fresh or frozen vegetables over canned varieties.
Stick to a snack schedule: Your child will be more likely to eat at mealtimes.
Make food fun: Serve food on colorful plates and with fun utensils.
Tips from Tiffany Krogstad, RD