Healthy Kid-Friendly Dinners
Here are 7 fun and delicious healthy dinners your kids will love that can easily fit into the Daily Recommendations for a Healthy, Balanced Diet
Depending on your age, sex, and physical activity level, your calorie recommendation may vary. Children and less active adults tend to need fewer calories per day and very active teenagers and adults tend to need more calories per day.
Tip: Eating small, frequent meals (including snacks) is important so adjust your calorie intake by increasing or decreasing your portion sizes at your main meals (breakfast, lunch, dinner).
Things to Remember …
Make Half Your Grains Whole
Vary Your Veggies
Focus on Fruits
Consume Calcium-Rich Foods
Go Lean with Protein
| Meal |  |
Ingredients | |
Calories/Serving |
| Dinner 1 |  |
Apple Corn Chili, Cheesy Toast 1 serving Apple Corn Chili 1 slice whole-grain bread, toasted 1 slice, cheddar cheese, lowfat, melted on toast 1 cup (8oz) milk, nonfat |
|
563 Calories |
| Nutrition Info | ||
| Total Calories: 563 % Fat: 28% % Saturated Fat: 6% % Carbohydrate: 44% % Protein: 29% |
Sodium: 865 mg Cholesterol: 46 mg Fiber: 10g Vitamin A: 26% Vitamin C: 57% Calcium: 53% |
Grains: 1 ounce Vegetables: 1 cup Fruits: ½ cup Milk: 1 ¼ cups Meat and Beans: 1 ½ ounces |
| Meal | |
Ingredients | |
Calories/Serving |
| Dinner 2 | |
Rosemary Lemon Chicken w/Vegetables, Pears w/Orange Drizzle, Dinner Roll 1 serving Rosemary Lemon Chicken with Vegetables 1 serving Pears with Orange Drizzle 1 whole-wheat dinner roll, small 1 tsp butter, unsalted 1 cup (8oz) milk, nonfat |
|
612 Calories |
| Nutrition Info | ||
| Total Calories: 612 % Fat: 18% % Saturated Fat: 6% % Carbohydrate: 59% % Protein: 26% |
Sodium: 338 mg Cholesterol: 86 mg Fiber: 11g Vitamin A: 87% Vitamin C: 72% Calcium: 40% |
Grains: 1 ounce Vegetables: 1 cup Fruits: 1 ¼ cups Milk: 1 cup Meat and Beans: 3 ounces |
| Meal | |
Ingredients | |
Calories/Serving |
| Dinner 3 | |
Potato Skins w/Buffalo Chicken, Broccoli Mandarin Orange Salad 1 serving Potato Skins with Buffalo Chicken 1 serving Broccoli Mandarin Orange Salad 1 cup (8oz) milk, nonfat |
|
532 Calories |
| Nutrition Info | ||
| Total Calories: 532 % Fat: 23% % Saturated Fat: 8% % Carbohydrate: 55% % Protein: 25% |
Sodium: 663 mg Cholesterol: 52 mg Fiber: 9g Vitamin A: 52% Vitamin C: 184% Calcium: 50% |
Grains: ounces Vegetables: 2 ¾ cups Fruits: ½ cup Milk: 1 ¼ cup Meat and Beans: 1 ½ ounces |
| Meal | |
Ingredients | |
Calories/Serving |
| Dinner 4 | |
Asian Mango & Chicken Wraps, Oven Wedge Fries 1 serving Asian Mango and Chicken Wraps 1 serving Oven Wedge Fries 1 tablespoon ketchup, low-sodium 2 cups (16oz) water |
|
603 Calories |
| Nutrition Info | ||
| Total Calories: 603 % Fat: 14% % Saturated Fat: 3% % Carbohydrate: 63% % Protein: 26% |
Sodium: 585 mg Cholesterol: 60 mg Fiber: 13g Vitamin A: 54% Vitamin C: 172% Calcium: 20% |
Grains: 2 ounces Vegetables: 2 cups Fruits: ¾ cup Milk: 0 cups Meat and Beans: 3 ounces |
| Meal | |
Ingredients | |
Calories/Serving |
| Dinner 5 | |
Easy Fish Sticks w/Basil Dipping Sauce, Spiced Apples, Florida Sunshine Shake 1 serving Easy Oven Fish Sticks with Dipping Sauce and Apples 1 serving Florida Sunshine Shake 1 cup (8oz) water |
|
630 Calories |
| Nutrition Info | ||
| Total Calories: 630 % Fat: 16% % Saturated Fat: 4% % Carbohydrate: 63% % Protein: 25% |
Sodium: 285 mg Cholesterol: 53 mg Fiber: 9g Vitamin A: 49% Vitamin C: 97% Calcium: 41% |
Grains: 1 ½ ounces Vegetables: ½ cup Fruits: 2 ½ cups Milk: ½ cup Meat and Beans: 3 ½ ounces |
| Meal | |
Ingredients | |
Calories/Serving |
| Dinner 6 | |
Perfectly Peachy Waffles w/Nut Butter, Red & Yellow Pepper Omelet 1 serving Perfectly Peachy Waffles 1 tablespoon nut butter of your choice 1 serving Red and Yellow Bell Pepper Omelet 1 cup (8oz) nondairy milk |
|
430 Calories |
| Nutrition Info | ||
| Total Calories: 430 % Fat: 30% % Saturated Fat: 4% % Carbohydrate: 51% % Protein: 23% |
Sodium: 522 mg Cholesterol: 6 mg Fiber: 8g Vitamin A: 57% Vitamin C: 262% Calcium: 41% |
Grains: 1 ounce Vegetables: 1 cup Fruits: ½ cup Milk: 1 cup Meat and Beans: 2 ½ ounces |
| Meal | |
Ingredients | |
Calories/Serving |
| Dinner 7 | |
Healthy Burger w/Fries, Cran-licious Smoothie 1 serving Healthy Burger 1 serving shoestring fries 1 serving Cran-licious Smoothie 1 cup (8oz) water |
|
651 Calories |
| Nutrition Info | ||
| Total Calories: 651 % Fat: 20% % Saturated Fat: 8% % Carbohydrate: 51% % Protein: 32% |
Sodium: 808 mg Cholesterol: 131 mg Fiber: 7g Vitamin A: 16% Vitamin C: 93% Calcium: 27% |
Grains: 1 ½ ounces Vegetables: 1 ¼ cups Fruits: 1 cup Milk: ¼ cup Meat and Beans: 5 ½ ounces |
Visit ChooseMyPlate.gov to determine your daily calorie recommendation.
- Protein: 10-35%
- Carbohydrates: 45-65%
- Fats: 20-35%
- Saturated fat: <10% of calories
- Total fat: <35% of calories (unless naturally occurring)
- Cholesterol: <300 mg
- Sodium: <2,300 mg*
- Fiber: 28g/2,000 calories
- Water: 64 oz/day
*Further reduce intake of sodium to 1,500 mg among persons who are 51 or older and those of any age who are African American or have hypertension, diabetes, or chronic kidney disease.
This Week’s Healthy Menu Idea Archive
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