TargetWoman - Directory Portal for Women
TargetWoman - Directory for Woman

Healthy Kid Recipe

TargetWoman is a directory/portal dedicated to Women - Articles of lasting value from Hair styles to liposuction, from working women to fashion jewellery and a handpicked listing of sites of importance to women.
Search from our Articles

Print  Book mark this  Read this later  Send this  Browse by Topic 
Women Portal

Whether it is a toddler or a kid, it is imperative to consume good nutritious food with a balanced diet to grow up healthy. Check out our healthy kid recipes to come up with interesting and wholesome options for your kids. If you are looking for recipes for kids with special dietary needs, we bring you simple ways to incorporate them into your regular recipes.



Healthy kid diet

Grains: A four to eight year old would require about 4 - 5 ounce equivalents each day. The ounce equivalent of common grain food could be 1 slice of bread, 1/2 cup of cooked cereal like oatmeal, 1/2 cup of rice or 1 cup of cold cereal. While a nine to thirteen year old girl would require 5 ounce equivalents each day, a boy in the same age group would need an ounce extra.

Vegetables and fruits: Dark green and orange colored vegetables must be part of a healthy diet for a kid. Vegetable servings are usually measured in cups. A four to eight year old would need 1 1/2 cup of veggies each day. As for fruits, include a sweet juicy fruit everyday. A four to eight year old would need 1 cup of fruit each day. Nine to thirteen year olds would need about 1 1/2 cups of fruit each day.

Milk: Calcium is essential to build strong bones that could last a lifetime. For a four to eight year old, 2 cups of milk are necessary as calcium rich food. A nine year old would need 3 cups of milk each day. Yogurt, cheese, calcium fortified orange juice are other calcium rich food items that could be consumed other than milk.

Meat, Beans, Fish and Nuts: These foods contain protein and other important nutrients for the growing kid. An ounce equivalent of this group could be either an ounce of meat, poultry or fish, 1/4 cup of cooked beans, an egg, 1 tablespoon of peanut butter and/or a handful of nuts or seeds. While a four to eight year old would need about 3 to 4 ounce a day, about 5 ounce would suffice for a nine to thirteen year old.


Keep fit rules for kids

  • A kid should eat a variety of fruits and vegetables. Eating different choices of food is recommended as this would provide the nutrients for meeting body needs. Five servings of fruits and vegetables a day in a combination of two fruits and three vegetables is ideal.
  • It is ideal to consume water and milk often. Cool water is the best thirst quencher. Kids need calcium to grow strong bones and milk is a great source of this mineral. A kid should aim to drink at least three cups of milk per day or its equivalent.
  • Listening to one's body is the most comfortable way to fill one's stomach. Sometimes people eat too much because they do not notice when they need to stop eating. Eating too much can make the kid feel uncomfortable over a period of time and lead to unhealthy weight gain.
  • A kid must limit 'screen time'. It is the amount of time spent on watching TV or DVD or using the computer. The more time a kid spends on these sedentary activities, the less time is available for activities like basketball, bike riding or swimming.
  • A kid should indulge in activities he/she likes best. Parents can help the kid choose the favorite game and it should be immense fun to play baseball or soccer or learn karate, dancing or even kicking a ball.

Research reveals that only about 50% of school age kids have one meal daily with their parents. Family meal is the time when the whole family comes together and serves as a comforting ritual for both parents and kids. It is observed that kids who are part of regular family meals are more likely to eat fruits, vegetables, and grains and less likely to consume snacks or unhealthy foods. Family meals help introduce kids to new foods and act as a role model for healthy eating and living.



Quick snack recipes for kids

Mini Pizzas

Bagel
Ketchup or tomato sauce
Grated cheese

Split bagel in half and cut each half into quarters. Add a little tomato sauce or ketchup on bagel segments. Top it with grated cheese. Heat in moderately hot oven until cheese melts and bubbles.


Tortilla chips

Tortilla wrap
Butter

Cut wraps into small triangular segments. Lightly grease a baking tray with little butter. Place tortilla chips on baking tray and lightly brush with little butter. Bake in a moderately hot oven for approximately 10 to 15 minutes till the chips are crispy and golden.



Recipes for kids with health disorders

Cystic fibrosis: Kids with cystic fibrosis may need additional calories to meet their nutritional requirements. In these kids, the lungs get blocked with thick mucus that sometimes makes it difficult for them to breathe. These are the kids who cough a lot, get tired easily and need a lot of strength to deal with cystic fibrosis.



French Toast

Egg 1
Milk 1/4 cup
Vanilla extract
Margarine 1 tablespoon
Bread 2 pieces

Crack the egg into a medium size bowl and beat well. Then mix in the milk and vanilla extract. Put the margarine into a frying pan. Heat the pan in medium heat and wait till the margarine starts to bubble. Dip each piece of bread in the egg mixture. Make sure that the bread is totally covered. Cook the bread in the frying pan on low heat until the underside is light brown which would take about 5 minutes. Use a spatula to flip the bread over and cook again for another 5 minutes. The French toast is now ready to be transferred to a plate. Drizzle some maple syrup, powdered sugar and cinnamon or fruit on top.



Diabetes: It is important that kids with diabetes pay extra attention to the amount of carbohydrates they eat in order to maintain control of their blood sugar levels.

Healthy sandwiches

Cheddar cheese 1 oz.
Whole wheat bread 2 slices
Margarine, light 1 1/2 teaspoon
Egg substitute 2 tablespoon
Skim milk 1 tablespoon

Place the cheese on one slice of bread and top with remaining bread slice. Combine egg substitute and milk in a bowl. Melt margarine in a large nonstick skillet. Dip sandwiches in egg mixture. Cook sandwiches for about 3 minutes on each side until they turn golden.



Wholesome sandwiches

Wheat English muffin 1/2 whole
Tomato sauce 2 tablespoon
Skim mozzarella cheese 2 tablespoon
Basil, fresh 1 tablespoon chopped
Tomato, diced 2 tablespoon

Place English muffin on a small baking sheet. Spread tomato sauce over top of muffin. Top with cheese. Sprinkle fresh basil and tomato on top. Broil in a preheat broiler until cheese is brown and sauce is bubbly. Serve immediately. This dish is quick and easy to make. Try ham or chicken as a topping for added protein.



Lactose intolerance: Kids with lactose (milk) intolerance especially need to limit or avoid dairy products.

Vegetable casserole

Zucchini sliced 1
Yellow squash sliced 1
Red bell pepper chopped 1/2
Tomatoes chopped 2
Brown rice cooked 1 cup
Soy parmesan cheese 1/4 cup
Non stick cooking spray

Spray casserole dish with non stick cooking spray. Mix vegetables in the casserole dish. Cook vegetables in microwave for about 10 minutes stirring every 2 to 3 minutes. Sprinkle parmesan cheese over the top of the vegetables. Serve vegetable over rice.



Chicken delight

Boneless, skinless chicken breasts 2 to 4 oz.
Plain or vanilla soy yogurt 4 oz (lactose free)
Cilantro 1 1/2 teaspoon
Curry powder 1 1/2 tablespoon
Preheat oven to 375 degrees F. Combine yogurt, cilantro, curry powder in a small bowl. Add chicken to yogurt sauce and coat evenly. Place chicken in a greased casserole dish. Spoon the remaining yogurt sauce on top of the chicken. Bake chicken for about half an hour till it is no longer pink in the middle.



Celiac disease: Kids who need a gluten free diet should avoid foods that contain gluten which is a type of protein found in, for instance, a pizza, a bowl of cereal or sometimes even a piece of bread.

Fruit smoothie

Raspberries 1/2 cup
Strawberries 1/2 cup
Fat free vanilla yogurt 1 cup
Skim milk 1/3 cup
Put all the ingredients in a blender. Blend until smooth. Divide between two glasses.



Cheese surprise

Package of light cream cheese 8 oz. (softened)
Light tropical fruit cocktail, drained 4 oz.
Walnuts, chopped 1 cup

Cut tropical fruit into smaller pieces. Combine softened cream cheese, fruit and 1/2 cup walnuts. Chill well in refrigerator and serve. Mold into small balls and roll cheese in remaining 1/2 cup of walnuts.



Kids and Vitamin C intake

A study in the US revealed that less than 20% of the children consume the recommended daily allowance of fruits and vegetables. Healthy kids’ recipes should always include foods that are rich in vitamins and nutrients. Vitamin C is especially important for kids and it acts as a powerful anti oxidant as well as anti inflammatory agent that prevents oxygen related damage to the cells.

Pediatricians recommend that a child must consume five servings of fresh fruit or vegetable per day. Some nutrients recommend a daily intake of up to 200 mg of Vitamin C. Citrus fruits like strawberries, lemons or oranges are delicious sources of Vitamin C. Fresh squeezed orange juice, homemade strawberry milkshake are favorites with kids. Fresh squeezed lemonade on a hot summer day is a sure thirst quencher.



Recipe for a quick and easy luscious fruit dessert

Frozen mixed berries 1 bag
One readily bought modern- old fashioned cup cake
Light whipping topping
Almonds sliced

Thaw the package of frozen berries according to package instructions. Add a tablespon of sugar if necessary. Lightly toast the almonds and assemble the ingredients in individual bowls. Place a slice of cake at the bottom. Add plenty of berries and juice to it. top it with whipped topping and warm sliced almonds.



Salmon patties

Salmon 1 can
Egg 1
Salt and pepper to taste
Olive oil for frying

Drain the can of salmon into a large bowl. Add one egg and salt and pepper to taste. Mix together and make it into patties. Fry in olive oil. Kids would love this and it is also healthy.



Reduced fat and sugar recipe for kids

Increasing weight is a common problem with present day kids. It is a challenge to change those habits of eating cupcakes and ice creams from kids without sacrificing the fun that goes with it. Here are some favorite recipes that help to reduce fats and sugars in kids without losing the fun.

Applesauce recipe

Red apples 2 small
Lemon juice 2 tablespoon
Sugar 2 teaspoon
Cinnamon 2 pinches

Peel the apples and cut them into small pieces. Throw out the core. Put the apple pieces and lemon juice into the blender and blend until the mixture is very smooth. Pour the mixture into two small bowls and stir in the sugar and cinnamon. This applesauce should be awesome!

More on Food Topics
Food and Nutrition Facts - Regional cuisines, food facts and gourmet meals ...
Chamomile - Gentle apple-like aroma ...
Parsnip Soup - Traditional American Soup ...
Dim Sum - Bite-sized morsels ...
Gazpacho Soup - Chilled soup ...
Whole Grain Cereal - Powerhouses of fiber ...
Jicama Nutrition - Replace your potatoes ...
Bok Choy Stir Fry - Chinese cabbage ...
Chia Seeds Benefits - Rival to flax seed ...
Teff Nutrition - Tiny powerhouse ...
Kaniwa - Next super food ...
Flax Seed - Rich in omega 3 fatty acids and lignans ...
Wheatgrass Benefits - Power-packed green gold ...
Kelp Benefits - Iodine-rich seaweed ...
Types of Chili Peppers - Turn the heat on ....
Medicinal Benefits of Pomegranate - Health-packed juicy seeds ...
Arugula Leaves - Rocket Salad leaves ...
Pitaya Fruit - Mild and flavorful ...
Benefits of Celery - Crunchy garnish or dieter's delight ...
Leek - Asparagus for the Poor Man ...
Asparagus Benefits - Bright green stalks ...
Oyster Stew - aphrodisiacs and prime health food ...
Oyster Mushroom - Unusual mushroom recipe ...
Lupin Beans - Nutrition packed ...
Quinoa - Wonder grain ...
Freekeh - Young green wheat ...
Extra Virgin Olive Oil - Rich source of monounsaturated fats ...
Dill Pickle - Served with deli sandwiches ...
Sauerkraut - Sour cabbage ...
Fat Burning Foods - Bust the fat ...
Nutrition Chart - Understand nutritional requirements ...
Food Combining - Key to wholesome nutrition ...
Calorie Counter - Counting calories ...
Non Alcoholic Beverage - Party time ...
Punch Recipes - Fun drink for parties ...
Food Label Nutrition - Understanding nutritional data ...
Homemade Sausages - Meat Lover's delight ...
Cooking Steak - The perfect steak ...
Eating on a Budget - Eat right, eat smart ...
Budget Friendly Recipes - Easy on the pocket ...

Quick Recipes
Healthy Packed Lunch - Lunch on the go ...
Overnight Oats Recipes - Easy tasty healthy mornings ...
Eggplant Casserole - Grill, bake or stuff it ...
Brunch Recipes - In-between meal ...
Burrito Recipes - Folded delights ...
Muffin Recipes - Lunch box treat ...
Cupcake Frosting - Little baked treats ...
Apple Crisp - Warm and crumbly ...
Stir Fry Cooking - Retain the color and aroma ...
Seafood Salad Recipe - Work with a variety of herbs, dressings and seasonings ...
Cooking Corn on the Cob - Retain the milky moisture ...
Finger Food Recipe - Bite sized snacks ...
Sandwich Recipe - Quick, simple and wholesome ...
Bread Stuffing Recipes - Ready to stuff ...
Easy Chili Recipes - Rev up your metabolism ...
Picnic Recipes - Easy to make and easy to pack ...
Edible Mushroom Recipes - Mushrooming recipes ...
Mushroom Soup Recipes - Rejuvenating Soups ...
Dip Recipe - Wonderful with snacks ...
Tapas Recipe - Spanish appetizers ...
Corned Beef Recipe - Cured meat ...
Canned Salmon Recipe - Whip up great meals ...
Tilapia Recipes - No saturated fat, no cholesterol...
Crumb Cake - Moist and tender ...
Flourless Chocolate Cake - Gluten-free cakes ...

Regional Food
Lasagna Recipe - Delicious layers of cheese, sauce, herbs ...
Peruvian Ceviche - Fresh raw fish dish ...
Chinese Food Recipe - Different Chinese cooking styles, mouthwatering recipes and more ...
Vietnamese Food Recipe - Rice cakes, fish sauce, crunchy vegetables ...
Malaysian Food - Wafting aroma of Meat Satay on a bed of rice ...
Korean Food Recipe - Kimchi flavors ...
Indian Curry Recipe - Fiery, spicy, tangy ...
Edible Rice Paper - Unique authentic taste ...
Mexican Food Recipe - Read up on spicy salsa and mexican herbs ...
Quesadilla - Cheese tortilla ...
Guacamole Dip - Avocado-based relish dip ...
Italian Food Recipe - Cheese, olive oil and salads ...
Spanish Food Recipe - Saffron flavored rice with meat or seafood ...
Kosher Food - It is all about Jewish set of rules ...
Falafel Recipe - Israeli hamburger ...
Tandoori Chicken - Marinated and grilled ...
Noodles - Stir fried or steamed ...
Canape - Delicious, attractive snack ...
Couscous - Serve with stew or curry ...
Meatloaf - Seasoned meat dish ...
Chowder - Thick, steaming broth ...
Gumbo Recipe - Spicy Louisiana soup ...
Crockpot Recipes - Cooking in a pot ...
Moroccan Food - Rich intense tastes ...

Healthy Food
Pre Workout Snack - Fuel up for workout ...
Matcha Tea - Greenest Antioxidant ...
Simple food Swaps to Lose Weight - Swap to healthy eating ...
Foods to Beat Stress - Heap calm on your plate ...
Foods to beat Insomnia - To help you doze ...
Bone Density Foods - Preserve bone mass ...
Prebiotic Foods - Delicate combination of good and bad bacteria ...
Kefir Grains - Natural probiotic beverage ...
Agave Nectar - Delicious and healthy sweetener ...
Spicy Trail Mix - Nutrition on the go ...
Pesto Sauce - Summer pasta sauce ...
Homemade Hummus - Spread on good health
Crab Cake Sauce - Delicate crab meat
Bamboo Shoots Nutrition - Fiber and nutrients ...
Lemon Grass Plant - Tangy lemony aroma ...
Butter Beans Recipes - Nutrition in a bean...
Loose Green Tea - Good health in a teacup ...
Seaweed Nutrition - Outstanding nutritional profile ...
Healthy Food - An overview of healthy food options for our body requirements ...
Low Fat Granola Bar - Meal on the go ...
Steel Cut Oatmeal - Nutritional powerhouse ...
Fruit Pizza - Fruits on a crust ...
Pizza Toppings - Top up the cheese ...
Green Smoothie - Power packed drink ...
Healthy Meal Planning - Add the health factor ...
Delicious Mealtime Recipes - Ideas you can use ...
Heart Healthy Fats - Blast that fat ...
Healthy Heart Recipe - Heart friendly dishes ...
Healthy Dinner Recipe - Enjoyable and wholesome mealtimes ...
Healthy Dessert Recipe - Indulge your sweet tooth sans the guilt ...
Healthy Fast Food - Make healthy choices ...
Healthy Kid Recipe - Balancing the meals ...
Probiotic Food - For life ...
Diabetic Friendly Foods - Low Glycemic foods ...
Fruit Salad Recipe - The flavor of fresh crunchy fruits and heavenly dressings ...
Bread Pudding - Simple and tasty ...
Tofu Recipe - Packed with the goodness of soy protein ...
Oat Bran - Natural healthy food ...
Broccoli Salad - Dark green florets bursting with anti-carcinogenic properties ...
Avocado Recipe - Large central seed and a paper-thin skin ...
Iron Rich Food - Vitamin C aids better absorption of iron ...
Brain Foods - Enhance brain function ...
Antioxidant Food - Prunes, broccoli, tomatoes ...
Natural Diuretic - Flush out toxins ...
Low Fat Cooking Tips - Low on fat, great on health and taste ...
Rice Pilaf Recipe - Rice and condiments ...
Low fat Chicken Recipe - Watch your waistline ...

Food Tips
Steak Marinade Recipe - Makes grilling flavorful ...
Sous Vide Cooking Technique - Cook in Vacuum ...
Natural Sugar Substitute - Added sweetner ...
Stevia Sugar Substitute - Sugar substitute in cooking ...
Sunflower Seeds Nutrition - Summer icon ...
Bouquet Garni - Bagful of flavor ...
Cake Decorating Tips - Sugar craft ...
High Satiety Foods - Feeling of fullness ...
Thanksgiving Dinner - Stuffed turkey with golden brown gravy ...
Safe Food Storage - Fresh, nutritious, clean food ...
Frozen Food Storage Tips - Freeze it right ...
Cold Storage Food Tips - Cold and safe ...
Leftover Recipe - Waste not the leftovers ...
Food Pyramid - An informative guide about essential food groups and healthy food habits ...
Dairy Free Food - Sans dairy products ...
Microwave Cooking - Defrosting, heating and whipping up tasty meals ...
Food Intolerance - One man's meat, another man's poison ...
Homemade Ice Cream - Conjure up a delight at home ...
Apple Cider Vinegar - An apple a day ...
Benefits of Honey - Healthy replacement for sugar ...
Beverage Cooler - Cool drink on a sunny day out ...

Food Allergy
Food Poisoning Symptom - Poor sanitation, unhygienic food handling and improper preservation and packaging of food ...
Food Allergy Symptom - Do not underestimate any food allergy symptom ...
Food Addiction - Compulsive overeating ...
Healthy Kid Recipe

RSS feed on Food Topics
Healthy Kid Recipe