5 Healthy and Kid-Friendly Recipes
Give your children the nutrients they need to grow up healthy and strong.
Kids grow and change at an almost astonishing rate — it’s easy to feel like they’ve grown out of another size of clothes every time we blink! So while a healthy, balanced diet is vital for everyone, it’s particularly important for children. After all, they need plenty of vitamins, minerals, lean proteins, and more to fuel all that growth. The food they eat helps them grow strong, healthy bones, teeth, and muscles while keeping their immune systems working at full strength. Your child’s oral health, as well as the development of their jaws and teeth, are also impacted by their diet. In fact, providing healthy meals is another important factor of your child’s at-home oral care.
When you pair it with regular oral hygiene, a healthy diet gives your child all the nutrients they need while they’re growing and helps prevent oral health issues like toothaches. Since your entire family will be eating these meals, it can also make a huge difference in your entire family’s oral health! We understand that getting your child to eat healthy foods isn’t always the easiest task, especially when you’re on a tight schedule, but the internet has a good selection of healthy, often low-effort meals that your kids of all ages will likely love! Here are 5 of our favorites.
1. Lemon Parmesan Chicken and Spinach Skillet Pasta
This healthy recipe has plenty of really healthy ingredients all mixed into a pasta recipe that your kids are sure to love! Chicken is a healthy, lean protein, and spinach is absolutely packed with essential vitamins and minerals. Calcium, potassium, phosphorus, and vitamin K help your child build and maintain strong teeth and bones, while vitamins A and C help strengthen your child’s gums and the other tissues in their mouth. Vitamin C is good for your child’s immune system as well, helping their body fight bacteria better, including the bacteria in their mouth! Spinach also has plenty of fiber and is high in iron, which supports the function of red blood cells and gives your child energy. Plus, the delicious sauce, chicken, and noodles help give the spinach flavor, making it more likely that your children will eat it rather than if it was simply in a salad.
2. Pork with Sweet Potatoes
Pork is another great source of lean protein, but it can be easy to get stuck in a rut with plain pork chops. If you’re looking for a simple but healthy recipe that has a ton of flavor and plenty of fruits and veggies included all in one pan, this is a great option for you! Sweet potatoes are the main vegetable in this dish, and they’re incredibly healthy. They contain a huge amount of vitamin A, vitamin C, and potassium, which help your child grow strong muscles and bones. They’re also good for your child’s immune system and gut health because they’re also high in fiber and antioxidants. The apple and cranberries that are also called for in this recipe provide healthy vitamins and minerals too, though in much smaller amounts since the recipe doesn’t call for as much. Overall, it’s a healthy recipe that has a ton of flavor and variety for you and your kids to enjoy!
3. Chicken Quinoa Burrito Bowl
This is an incredibly healthy and simple version of a Chipotle burrito bowl that you can make right at home, which also makes it very flexible. Quinoa is incredibly nutritious, containing manganese, which plays a role in growth, development, and metabolism, phosphorus, iron, folate, zinc, and magnesium. All of these are very good for bone health, tissue growth, and energy, playing a vital role in your child’s overall health. If your kids don’t like quinoa, however, you can easily swap it out for brown rice, which is still very nutritious but is a little more familiar. Similarly, you can swap out any of the vegetables this recipe calls for to match your family’s tastes. That’s what makes this healthy recipe so great! It’s easier to ensure that your children will love it because it’s so easy to adapt and swap out ingredients. Either way, this recipe is designed to fit in a wide variety of vegetables, meaning it contains plenty of essential vitamins and minerals for your kids.
4. Chicken and Spanish Cauliflower Rice
Chicken and rice is a staple that many of the most sensitive eaters enjoy, so this version is a great way to sneak a few extra veggies into your diet! Cauliflower contains high amounts of vitamin C and K as well as some potassium, manganese, magnesium, and phosphorus. This makes it good for your child’s immune system and bones. If you’d like to add more flavor and nutrients to the dish, try chopping up and sautéing bell peppers before adding them to the mix as well! The peppers will add more color to the dish, and chopping them up into smaller pieces might make your child more willing to eat them!
5. Lemon-Dijon Pork Sheet Pan Dinner
This is another quick, healthy recipe that doesn’t make much of a mess; you cook it all in the oven in a single sheet pan, making cleanup incredibly easy! You’ll just need to clean the pan, your cutting board, and your knife — that’s it! This is another recipe that uses pork loin and sweet potatoes as two of its main healthy ingredients. It also calls for Brussels sprouts, which are very high in fiber, vitamin K, and vitamin C. They also contain smaller amounts of vitamin A, potassium, iron, magnesium, and phosphorus. As a result, they’re great for many aspects of your child’s health, including their gut, bones, muscles, and immune system. Brussels sprouts taste best when they’re oven-roasted, as it gives them a bit of a crunch, but you can always swap them out for a different vegetable if your kids don’t like them! Pairing another vegetable with the nutrient-rich sweet potatoes adds flavor and variety to the meal, making it as delicious as it is healthy!
Healthy meals can be both easy for you to make on a tight schedule and deliciously flavorful. With the right recipe, even your kids can enjoy healthy meals, and you might be surprised by how much of a difference it can make to your child’s oral and overall health! That said, even the healthiest diet needs to be paired with proper oral hygiene and regular appointments with a pediatric dentist to ensure your little one’s teeth and gums stay healthy. If you’re ready to schedule an appointment at a “pediatric dentist near me,” feel free to call our office at any time!