Simple formulas build balanced meals for kids

Every parent knows that well-balanced meals are incredibly important for their children. However, in the middle of back-to-school busyness, keeping healthy meals at the top of the priority list, can feel overwhelming.

The good news, is that eating well doesn’t have to be complicated.

“A general understanding of what makes a meal wellbalanced, goes a long way,” said Tammy Licari, registered dietitian. “There are three key building blocks to think about: carbohydrates, protein and fat. These are known as macro-nutrients and you should aim for each meal to contain all three.”

Carbohydrates are best when they come from fiber-rich foods, like whole grains, fruits, vegetables and legumes. These provide steady energy, instead of quick spikes and crashes. They also support healthy digestion.

Healthy fats include foods like nut butters, nuts, seeds and avocado. These support brain development, hormone balance and help the body absorb vitamins. Natural sources are better than processed or fried foods, since they provide extra nutrients, like fiber, vitamins and minerals.

Good protein options are white fish, lean meats, like chicken, turkey and venison, as well as plant-based sources, like tofu or tempeh. Protein is essential for building strong muscles, repairing tissues and supporting a healthy immune system. Choosing a mix of animal and plantbased proteins provides a wide range of nutrients, from iron and zinc in meats to fiber and antioxidants in plant sources.

“Some of these foods overlap, too,” said Licari. “For example, beans and legumes, provide both carbs and protein, while salmon or dairy products, contain both fats and protein. These overlapping foods are especially valuable, because they give kids multiple nutrients in one bite.”

To know how much of each macro-nutrient to include, using the MyPlate Guidelines, from the USDA, can be very helpful. These guidelines recommend filling half the plate with vegetables or fruit. Then, add protein to a quarter of the plate and fill the other quarter with whole grains. Finally, add a small amount of healthy fats, to create a balanced meal, with all three essential macro-nutrients.

If a parent is concerned about their child’s nutrition, Licari recommends consulting their doctor or a registered dietitian.

“Good nutrition affects how kids learn, grow and feel every day,” she said. “Persistent constipation, low energy, pale skin or changes in behavior, should not be ignored.”

It’s also important to remember that parents don’t have to be perfect, to make a difference. Small changes, like choosing whole-grain bread, adding fruit or swapping chips for yogurt, add up.

“Healthy eating is about progress, not perfection,” said Licari. “Building these habits now, helps kids do their best at school and beyond.”