It can be tough to feed kids, especially if they are finicky. Here are some creative tips to help you feed your kids get a dose of nutrition in each meal.


    • Breakfast burrito: scrambled eggs, black beans and salsa wrapped in a brown rice tortilla and a glass of orange juice
    • Toasted English muffin, a hard boiled egg, a glass of milk and a bowl of strawberries
    • Bowl of whole-grain cereal with milk and a banana
    • Buckwheat pancakes with maple syrup, a bowl of melon and a glass of milk
    • Bowl of oatmeal with brown sugar and milk and glass of orange juice
    • Yogurt, a slice of whole wheat toast and a handful of raisins
    • Piece of spinach quiche, a slice of whole wheat toast and a handful of blueberries


    • A quarter or a half sandwich is just one of the many choices you can offer your child.
    • Dried fruit – there is a huge variety of dried fruits available today – apricots, raisins, dates, cranberries, blueberries, etc
    • Nuts – peanuts, cashews, pecans, almonds and walnuts
    • Fresh fruit pieces or a piece of whole fruit – apples, pears melon, mangoes, pineapple and grapes are just a few!
    • Applesauce (no sugar added)
    • Celery sticks filled with cream cheese and raisins or white bean dip and pine nuts
    • Sugar snap peas, baby carrots or green beans with Ranch dressing for dipping
    • Cherry or grape tomatoes
    • Yogurt or a smoothie
    • Lunch meat roll-ups with cream cheese and a cooked asparagus or green bean in the middle
    • Whole wheat or brown rice tortilla wrap with tuna salad, chicken salad, or egg salad
    • Hard boiled egg
    • Cheese cubes, slices or string cheese logs
    • Peanut butter (or sunflower butter) with apple slices or crackers
    • Hummus with carrots and mini pita breads
    • Whole grain crackers or pretzels
    • Trail mix made from cereal, nuts and dried fruit


    • Home cooked meals are best. Restaurant, fast and take-out foods are higher in fat, salt, sugar and calories.
    • Feed your child the same meal as the grown ups.
    • Avoid kiddie foods and meals. They fall short in nutritional value and are high in fat, salt and sugar.
    • No need to have dessert every night. It is more special when it is not as frequent.

Dinner time is a great time of the day to get to know your child and teach social skills:

    • Turn off the TVs and put down the newspapers.
    • Sit at the dinner table to enjoy a great meal.
    • Teach your child good table manners.
    • During the meal, ask your children about the day at school and share something about your day too.

About the Authors:

Cheryl Tallman and Joan Ahlers are sisters, the mothers of five children and founders of Fresh Baby ( www.FreshBaby.com ). They are the creators of the award-winning So Easy Baby Food Kit and Good Clean Fun Placemats, available at many fine specialty stores and national chains including Target and Whole Foods Markets.

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