Fruits Nutrients

1 Apple (80 calories)
• Apples help prevent damage to healthy cells because they’re high in antioxidants—particularly the skin of Red Delicious apples, so don’t peel them!
• And they’re high in soluble fiber, which helps regulate blood-sugar levels.

Veggie Nutrients

1 Cup Cauliflower (25 calories)
• Cauliflower is another member of the important cruciferous family of veggies that may help our bodies fight off certain types of cancers.
• Cauliflower may help kids resist infections (it’s a good source of vitamin C).

Vitamin of Veggie

1/4 Avocado (55 calories)
• Avocados are the only vegetables that are loaded with monounsaturated fat, which helps lower cholesterol levels in the blood to keep kids heart-healthy.
• They’re also a super source of soluble fiber, which helps stabilize blood-sugar levels.
• And they’re full of vitamin E, which protects healthy cells and helps heal kids’ cuts and scrapes.

Tips For Making Healthy Meal

• Decrease the meat and increase the vegetables.
• Choose whole-grain versions of pasta and bread; substitute whole-wheat flour for bleached white flour when you bake.
  
• Serve imaginative whole-grain side dishes like bulgur or kasha instead of white rice or pasta.
  Cook with less fat by using non-stick skillets.

Equip Your Kitchen!

Kitchen is my favorite place where i can explore my new "menus".  We need kitchen utensils to help us. Then we should plan to go grocery shopping once a week to buy all the fruits and vegetables you need.
Which vegetables do you buy? Decide which you think your child is most likely to eat. If he is very picky about green vegetables, I’d suggest starting with cauliflower, butternut squash, zucchini, and yellow squash, because they’re easier to conceal.

Easy way to make children eat their meal

In reality, however, too many food choices—many of them unhealthy—make it impossible for kids to distinguish the good from the bad. It’s up to us as parents to make choices for them, at least until they
are able to figure things out for themselves. And it’s not realistic to simply disregard their food aversions, either. Forcing your kids to eat foods they hate only reinforces their distaste. That’s where a little loving deception comes in handy. Deceptively Delicious enables parents to give kids what they want and what they need at the same time. It acknowledges your kids’ genuine dislikes without being confined by them. It empowers you to exert some legitimate control over what your children eat, without inviting the usual fights. And most important, it’s a way to give your kids a head start toward eating what’s good for them so that they’ll grow up and eat better food throughout their lives.

How to make children like to eat vegetables

I had tried everything, and yet all my efforts to feed my family were being undermined by a powerful force: vegetables. Mealtimes were reduced to a constant pushing and pulling, with me forever begging my kids to eat their vegetables, and them protesting unhappily. Instead of laughing and having fun with my family, I was irritated and stressed as I labored to coerce them to eat food they found “disgusting.” I couldn’t take it anymore. And finally i found how to make them like to eat vegetables...

Healthy meal

It is 7 A.M. and I am almost late to my office, but I am also concerned about getting my three children ready for school and making sure their first meal of the day—breakfast—is a healthy one. Are they getting enough fiber and vitamins? Is there too much fat or sugar in their food? Later that morning, as I go to hospital and meet someone, a thirty-five-year-old obese diabetic who is about to undergo a procedure to open blocked arteries, I am reminded of how important it is to protect my young girls from heart disease.