Nutrition

Can you give me some meal suggestions that are tasty, convenient, and nutritious for my children?

From breakfast through dinner, these ideas will please even the fussiest eater.

Off to a good start. . .the breakfast bonus

Breakfast provides energy to carry a child through an active morning. Children who skip breakfast may not concentrate well at school or may lack energy to play. Not everyone enjoys traditional breakfast foods, such as cereal and toast. These breakfast ideas are a little different:

*Skim and l % milk are recommended for children over two years old. Children under two years of age should only drink whole milk.

Cereal choices

Cereal with milk is the number-one breakfast favorite. Check the Nutrition Facts label — found on most packaged foods — for the amount of iron, other nutrients and fiber. Look at the % Daily Values to find how much.

If your child prefers a sweet taste, you might jazz up unsweetened cereal with sliced peaches or bananas, strawberries, or blueberries.

Lunches worth munchin'

Children who help make their own lunches are more likely to eat them. Include these brown bag perks to make lunches fun!

Did you know that. . .

Most regular deli meats, such as salami and bologna, are very high in fat. Try reduced-fat deli meats. Turkey breast, ham, and roast beef are usually lower-fat choices. Check the Nutrition Facts label on packaged meats to learn the fat content.

Pretzels, baked tortilla chips, and baked potato chips are virtually fat-free and make a good alternative for potato chips and other high-fat snacks.

The dinner dilemma. . .dealing with picky eaters

Even the most nutritious meal won't do any good if a child refuses to eat it. Some youngsters are naturally finicky eaters. Others eat only certain foods — or refuse food — as a way to assert themselves. If your child refuses one food from a group, try offering a substitute from the same food group. Try these ideas to make your family meals happy ones:

If Your Child Refuses. . .	Instead Try. . .
Green vegetables	Deep-yellow or orange vegetables
Milk	Chocolate milk, cheese, yogurt
Beef	Chicken, turkey, fish, pork

Food for fast times

When it comes to food, families want convenience. It's no surprise that fast-food restaurants are so popular. However, some fast foods supply a lot of fat and calories. These tips help you get the most from foods that are fast:

Most fast-food spots offer lower-fat choices: salad bar (low-fat dressing), plain baked potatoes (topped with salad bar veggies), chili, skim or l % milk*, low-fat frozen yogurt, English muffins, fruit juice and grilled (non-fried) chicken sandwiches.

Supermarkets offer a variety of nutritious foods that are fast. Ready-made deli sandwiches (made with reduced-fat deli meats), fresh fruits and the salad bar are some "fast foods" from the grocery store.

*Children under two years of age should only drink whole milk.