Proteins found in chicken, fish, and beans make up your muscles and organs, and are essential for growing strong. Carbohydrates found in whole-grain bread, pasta, and rice provide you with the energy needed to move and be active, and whole grains have much more energy than white bread and processed (factory-made) sugars. Fruits and Vegetables contain vitamins and minerals that help your eyes, ears, and brain work to the best of their ability, and keep you from getting sick. [1] X Research source

Calories: 1,400 - 2,600 Protein: 4-6 ounces Fruits: 1. 5 - 2 cups Vegetables: 1. 5 - 3. 5 cups Grains: 5-9 ounces Dairy: 2. 5 - 3 cups[2] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source These are estimates meant to help you gauge relative amounts of food. While you don’t have to measure out each ounce, you do want roughly 50% more grain than protein, for example.

Make sure a child always eats breakfast to start their metabolism and get the necessary fuel to do well in school. [5] X Research source

Note foods you child can’t stand as well and keep them off the table to start – seeing one food they detest may make a kid turn their nose up at the rest of the meal too.

Make desserts together at home, like a simple cake or chocolate cookies, to get kids more interested in their food and turn junk food into an activity, not an everyday occurrence. Studies show that making some foods “off-limits” makes them more desirable to kids. Don’t eliminate junk food, just make it a “sometimes food. "

See what foods your child gravitates towards in the store and reward them for their help. If they seem interested, challenge the kid to balance the meal themselves. Make a chart for each day of the week with space for a protein, carb, and fruit/vegetable and let them choose something for each category. [11] X Research source Offer to let teens and older children take charge of one meal a night. Let them know that you’ll eat whatever they make, as long as they do too.

Chopped onions, broccoli, peppers, and spinach in quesadillas or mac & cheese. Calcium rich yogurt and fruit in blended smoothies. Thinly sliced eggplant, peppers, squash, or zucchini in lasagna.

Let them know fun or exotic names of things, like Papaya, Mango, Zucchini, or Bok Choi. Cut up vegetables into fun shapes. Have kids sample the food for a “texture test” before you put it on the table. Let your children explore a bit – ask them how they might cook something or show them where the food comes from.

You can still offer choices within this meal, such as spaghetti with either red sauce or a little olive oil, and only cook one meal.

Ask them to put at least one of everything on their plate, but let them choose the amount. Serve yourself first so that they can see how much of each food you take.

Try different ways of cooking foods, such as raw vegetables one night, steamed the next, and roasted the third. Let them know that cooking changes taste and texture. Avoid micromanaging your child’s diet. This can often backfire and cause issues with food and eating later on in life. [19] X Expert Source Mindy Lu, LMHC, CNCertified Nutritionist & Licensed Counselor Expert Interview. 21 October 2020.

Cocoa powder. Dried or sliced fruit. Nuts Agave nectar, honey, or natural sugars (in moderation). Cinnamon or spices.

There are a lot of different types of apples, for example. Get you kid excited by having a “tasting party,” where you let them sample 3-5 types of apple to find their favorite.

Tuna melts – 1 Can tuna, mixed with light mayo and black pepper, with a slice of cheese, a slice of tomato, and sliced avocado, prepared like a grilled cheese. Peanut Butter and Jelly with sliced apple in between. Turkey or Ham sandwiches with thinly sliced cucumbers, lettuce, spinach, and/or tomato. A spinach or tomato wrap is a great alternative to a plain white roll.

Try caramelized onions, peppers, or mushroom, finely chopped. These vegetables get sweet after cooking in a skillet with a little oil for 10-12 minutes. Chopped spinach is almost impossible to detect once it heats up and shrinks a bit.

Switching to whole-grain pasta is a great way to get more fiber into your daily diet.

Remind them, however, that you only need a small pinch of spices to get a lot of flavor.

Cereal Granola Dried Fruit Nuts A touch of chocolate.

Whenever you can get “individual” healthy options, it lets them feel in control and happier to eat healthily.