As the cofounders of Picky Eaters™, we understand the struggle of getting kids to eat their veggies.
We've been there, done that, and have the t-shirt stains to prove it.
But after years of trial and error, we finally unlocked the secret to making healthy foods more appealing to our little ones. And now, as our teens prepare for college, we want to share some of our favorite tools and tips with you.
With these 21 sneaky and tasty ways to make their favorite meals healthier, mealtime will become a victory dance instead of a battlefield.
Let's dive in!
- Swap out regular pasta for whole grain pasta. Whole grain pasta is packed with fiber and other essential nutrients that regular pasta lacks. Plus, it tastes just as good as the regular stuff! Your kids won't even notice the difference.
- Add veggies to mac and cheese, like broccoli or cauliflower. This is an easy and sneaky way to get some veggies into their favorite meal. Plus, the added texture and flavor will make it even more delicious.
- Use Greek yogurt instead of sour cream in recipes. Greek yogurt is a great substitute for sour cream because it's lower in fat and calories, but still has that creamy texture your kids love. Plus, it's packed with protein and probiotics.
- Use leaner cuts of meat, like chicken breast or turkey. Leaner cuts of meat are a healthier option than fatty cuts like ground beef. Plus, they're just as delicious and can be used in a variety of dishes.
- Use whole wheat bread for sandwiches. Whole wheat bread is a healthier option than white bread because it's higher in fiber and nutrients. Plus, it's just as delicious and can be used in all your favorite sandwich recipes.
- Make homemade pizza with whole wheat crust and veggie toppings. Making your own pizza is a great way to control the ingredients and make it healthier. Using whole wheat crust and adding veggies like bell peppers and mushrooms is an easy way to add some nutrients to your child's favorite meal.
- Use sweet potatoes instead of regular potatoes. Sweet potatoes are a healthier option than regular potatoes because they're packed with nutrients like vitamin A and fiber. Plus, they're just as delicious and can be used in a variety of dishes.
- Try making baked chicken fingers instead of fried. Baked chicken fingers are a healthier option than fried chicken fingers because they're lower in fat and calories. Plus, they're just as delicious and can be dipped in all your favorite sauces.
- Add veggies to quesadillas, like bell peppers or zucchini. Adding veggies to quesadillas is an easy way to sneak in some nutrients. Plus, the added texture and flavor will make it even more delicious.
- Use low-fat cheese instead of full-fat cheese. Low-fat cheese is a healthier option than full-fat cheese because it's lower in fat and calories. Plus, it's just as delicious and can be used in all your favorite recipes.
- Make your own sauces instead of using pre-made ones with added sugars. Making your own sauces is a great way to control the ingredients and make it healthier. Plus, it's super easy and you can customize the flavor to your child's liking.
- Try using low-fat milk instead of whole milk in recipes. Low-fat milk is a healthier option than whole milk because it's lower in fat and calories. Plus, it can be used in all your favorite recipes without sacrificing taste.
- Use avocado as a healthy fat source in place of mayo or butter. Avocado is a great substitute for mayo or butter because it's packed with healthy fats and nutrients. Plus, it has a creamy texture that's perfect for sandwiches or toast.
- Make your own burger patties with lean ground beef or turkey. Making your own burger patties is a great way to control the ingredients and make it healthier. Plus, it's super easy and you can customize the flavor to your child's liking.
- Try making your own homemade granola bars instead of store-bought ones with added sugars. Making your own granola bars is a great way to control the ingredients and make it healthier. Plus, it's super easy and your kids will love helping out in the kitchen.
- Use plain popcorn instead of chips for a healthier snack. Plain popcorn is a healthier option than chips because it's lower in calories and fat. Plus, you can add different seasonings to make it even more delicious, like cinnamon or garlic powder.
- Try grilling or baking fish instead of frying it. Grilling or baking fish is a healthier option than frying because it's lower in fat and calories. Plus, it's just as delicious and can be seasoned in a variety of ways.
- Add spinach or kale to smoothies for added nutrients. Adding spinach or kale to smoothies is an easy way to sneak in some veggies. Plus, the added nutrients and fiber will make it even more nutritious.
- Make homemade salsa with fresh veggies instead of using store-bought salsa with added sugars. Making your own salsa is a great way to control the ingredients and make it healthier. Plus, it's super easy and you can customize the flavor to your child's liking.
- Swap out sugary drinks for water or flavored water. Sugary drinks are loaded with calories and sugar, which can lead to weight gain and other health issues. Instead, try swapping them out for water or flavored water for a healthier and refreshing drink.
- Use fruit instead of syrup as a topping for pancakes or waffles. Using fruit instead of syrup is a healthier option because it's lower in sugar and calories. Plus, it adds a natural sweetness and flavor that your kids will love.
Ta-da! That's how you ninja your way into making your kiddos' fave meals healthier without compromising on flavor.
And hey, don't be a stick in the mud—add a food pick to make it look cool as a cucumber because it’s time to whip those little tummy monsters into shape, one delicious dish at a time.
View our selection of cute and colorful food picks!