Prepare healthy meals that children enjoy!

1. Replace processed cereal packets with high fiber or whole-grain cereals.

The best time to sneak fiber into your diet is often at breakfast since many cereal packets these days are made from whole grains that your child won’t even notice. Take this time of day to make high fiber or whole grain cereals their favorite foods.

2. Make oatmeal porridge and let your child adjust to it.

Oatmeal porridge is an alternative to discreetly introduce fruit and milk or yogurt rich in calcium into your children’s breakfast. You can also let your children adapt to make it their favorite meals. Here are some other tips you could implement.

Add cocoa powder.

Add dried fruits or pieces.

Add nuts.

Add agave syrup, honey, or natural sugars (in moderation).

Add cinnamon or spices.

3. Use whole wheat flour to make pancakes or waffles.

Your child is likely to see no difference, and the extra fiber is good for their body.

4. Combine granola, yogurt, and fruit for a simple, yet diverse breakfast.

So your child will be able to enjoy so many flavors of granola and yogurt. In addition, lots of fruits like bananas, apples, mangoes, and berries, can accompany this meal as well.

For lunch

1. Pack your child’s breakfasts around to make sure you cook up a good, nutritious meal.

Eat lunch together to make him feel supported. Your meal should contain a piece of fruit or vegetables, a grain, and a source of protein. Take the opportunity to also add a little desert, if you are sure that it will eat everything.

2. Buy whole-wheat bread instead of white bread.

This change may be hard to bear for a week or two, but your child will quickly get used to it once you make sandwiches with this bread. Add fiber to your diet without being overbearing. Whole wheat bread is the staple of healthy breakfasts.

3. Find out what their favorite fruits are.

Naturally sweet, the fruit is one of the easiest healthy foods to put into your children’s lunchbox. What fruits do they like? What fruits do they hate? Remember to be creative. For example, you can take watermelon, and put it safely in a plastic box for school.

For example, there are different varieties of apples. Engage your child by organizing a “tasting party”, during which you will let them taste 3 to 5 varieties of apples to identify their favorite variety.

4. Ask your child to describe their “dream sandwich” and find a way to make it healthier.

Which seasoning should stay on top? What meal or garnish does he like? When you know how he likes his sandwich, you can figure out how to make it healthier.

Tuna sandwiches. A tin of tuna can be mixed with light mayonnaise and black pepper, with a slice of cheese, a slice of tomato, and sliced ​​avocado, all prepared like a grilled cheese.

Peanut butter and jam with apple slices inside a sandwich.

Turkey or ham sandwiches served with cucumbers, lettuce leaves, spinach, or lightly sliced ​​tomato.

Spinach or tomato can be added to a white bun.

5. Replace “classic” breakfasts with healthier meals.

Can you find a healthier meal that can replace processed food items, like homemade cookies or jam-rolled buns? What are the main meals in breakfasts and how can they be replaced? For example, pretzels that are baked in the oven are much healthier than a bag of crisps, even if children do not recognize that this solution is “healthy”.

For dinner

  1. Make a healthy pizza.

If you’re not going overboard on the cheese, pizza makes a decent, balanced meal that kids love. You can gradually add healthy toppings, or whip up a “special condiment” with cheese that they can eat after a break.

Add finely chopped onions, peppers, or caramelized mushrooms. These vegetables become soft after cooking for 10–12 minutes in a pan with a little oil.

Sliced ​​spinach is almost impossible to detect once it’s cooked and shrinks a bit in size.

2. Mix the vegetables into your pasta dishes.

Try using a hand blender to mash squash, carrots, or peppers and add them to the red sauce. Or, sauté finely chopped onions and zucchini and add them to the red sauce mixed with the pasta before serving. No one will notice it, but these vegetables are important for a healthy diet.

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

3. Roast vegetables to give them a texture similar to French fries.

Roasted vegetables are often the easiest for children to digest. Try roasting parsnips, sweet potatoes, carrots, beets, squash, and Brussels sprouts in an oven at high heat with a little olive oil and salt for a crunchy, crunchy filling.

4. Bake the chicken in the oven instead of frying it.

This is actually applicable to a lot of meals. Frying requires the use of a lot of oil, which adds more fat and cholesterol to the meal. However, if you bake the meal, you can still feed your child their favorite foods, but in healthier ways.

If you can bake something in the oven instead of frying it, it will almost always be healthier.

5. Encourage your child to spice up their meals.

Spicing up food is a great way to get kids to cook dinner on their own. Just before adding the spices, call your child and ask them to smell the different scents. Which one does he like? Which ones do you usually mix? Your children can then feel free to make their own “special mixes”, or give the flavor of chicken or fish a personal touch.

Remember, however, that you only need a pinch of spice to bring out the taste.

For snacks

1. Try to make an assortment of dried fruits.

A personalized and naturally delicious dried fruit cocktail is a great snack for reluctant children. It is generally a mixture of:



dried fruits


and a touch of chocolate.

2. Make your own hummus.

This dish is an excellent source of protein and you can often add mashed vegetables to it. All you need is hummus, oil, and a food processor.

Add salt, chili, herbs, and spices to personalize your cold sauce (dip).

3. Make a bean sauce instead of just going for salty salsa or cheese sauce.

Beans contain protein that will make the snack more filling and less salty. Plus, kids will love to eat baked tortillas, which look like junk food.

4. Make everyone their own cup of yogurt.

Let them choose their favorite flavors and let them know that these mugs were made with a lot of love. They will be excited to have their own food and will take it from the refrigerator.

Each time you give them the opportunity to consume their own cup of yogurt, they will feel like they are in control and will be happier about eating healthily.

5. Pair fruits and vegetables with excellent cold sauces.

For example, apples and celery go perfectly with peanut butter. Raw carrots, peppers, and cucumbers pair well with hummus. Children will be more receptive to eating healthy foods if they can immediately dip them into delicious food.

How do you start eating healthier when you’ve been raised on frozen lasagna?

During a “buddies and raclette” evening this week, my friends asked me where they could start to eat healthier ( yes we like to talk “healthy” by swallowing our weight in cheese ).

I remembered that I too was totally lost at the beginning when I wanted to adopt a healthier life (I tell you more in the first episode of my Slow Diet ). I had a lot of struggles between blogs, books, TV shows… Everything was already super successful with recipes made from seeds with unpronounceable names or from powdered trees from Guatemala. There was no guide to the “healthy for dummies” genre.




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Aadil Shaikh

Aadil Shaikh

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