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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
Weekly Menu Ideas: This Week's Menu. Fruits And Veggies More Matters.org

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.
Weekly Menu Ideas: Daily Recommendations for a Healthy, Balanced Diet. Fruits And Veggies More Matters.org

  • 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.

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