Menu of healthy food for children It can be difficult to get children to eat healthy foods. With the increase of overweight and obesity, parents must prepare and encourage children to eat healthy meals. A third of children aged 2 to 19 are overweight or obese; this excess weight can lead to health problems such as hypertension, high cholesterol and type 2 diabetes. There are a variety of meals you can cook to improve children's eating habits. Breakfast Breakfast is considered the most important meal of the day. Nevertheless, 8-12% of school-age children to skip breakfast. Make a quick and easy option for lunch for kids on the go. Take five minutes to prepare a berry smoothie that contains 106 calories and provides 2 servings of fruit daily value. This recipe uses a half cup of raspberries, strawberries half cup, 1 cup vanilla yogurt and nonfat third cup of skim milk. Frozen fruit can be used if fresh fruits are out of season. Lunch Often children eat lunch away from home. There are options for healthy and unhealthy school lunches. Preserve the health of your child's meals by packing his lunch. Try hummus, a vegetarian meal is made from beans chickpeas. This recipe five minutes to prepare, has 76 calories, 4 grams of protein and 3 grams of fiber. Includes baby carrots and raw broccoli, cucumber slices, celery and half a slice of whole wheat pita bread on the side. Snacks When the kids come home school, they often want to be eating something. Snacks are an important part of a balanced diet, so make them as nutritious as regular meals. Many healthy snack options require little or no preparation. For example, tiny pizzas can make in 15 minutes with a bagel, tomato sauce, mozzarella cheese, toppings your child's favorite, basil and oregano. You can also keep raw vegetables with fat-free dip, fresh fruit and homemade granola side. Dinner Family meals are a good way to cook nutritious meals and encourage healthy eating. Note, however, that some of your favorite family meals may contain a lot of calories or fat. There are ways to make small substitutions any recipe for creating healthy meals tasty. For example, traditional macaroni and cheese contains at least 507 calories more, can be reduced to 314 calories with whole wheat pasta, low-fat cheese and milk 1 percent. Serve with homemade chicken fingers, which have 227 calories compared to 255 calories in that fast food.