Favorite Foods For Kids – How to Make Them Low in Fat and Calories

There’s nothing as kid-friendly as the offerings on a typical kids’ menu or a school cafeteria menu. Children love to eat their fried chicken from the chain restaurant, hamburgers from the fast-food joints, macaroni and cheese from family restaurants, and other foods that please them regardless of age. But nutritionists, parents, and gym coaches cringe at the very thought of them because they are loaded with unhealthy fat and calories. With many children being overweight in the world, how can you make their favorite foods healthier?

Fried chicken of any kind (chicken pieces, fingers, or nuggets) appeals to children more than just plain chicken because they love the crispy, crunchy coating that surrounds the succulent white meat. But the crunchiness that comes with them comes with a price: all fried chicken are deep-fried in the restaurants. If the chicken cooks in a tub of oil, it cancels out their nutritional content, and the method of doing so increases saturated (and trans, if frying in partially hydrogenated oils) fat that clogs arteries. The nugget forms are even worse – they are made from the skin of the chicken, the meat and bone marrows of the carcass, and preservatives that are not natural. To make healthier fried chicken, remove the skin from the cut-up pieces (if using a whole one) or use boneless, skinless breasts or thighs and cut it up into pieces for nuggets. Dredge them in flour, dip them in egg white or egg substitute, and roll them in whole-wheat bread or cereal crumbs. Place them on a rack and bake them at 375 degrees until done and golden brown. By baking breaded chicken instead of frying it, you save calories and fat for you and your kids.

Another food they love is macaroni and cheese, which consists of pasta of any shape from elbow macaroni to dinosaurs and cheese sauce. Although not fried like chicken, the sauce alone has a lot of calories, mostly from the saturated fat from the cheese, milk, and butter. The pasta used in restaurant or cafeteria versions is often made of white, refined flour. Save money and calories by making your own: make a sauce of skim or one-percent milk and low-fat cheese, mix it with whole grain pasta, and add vegetables like broccoli or spinach — the kids will never know that you added vegetables even if they hate them.

Hamburgers are often popular with children – they are often found in fast food restaurants, barbecues, and in almost every kids’ menu in a family restaurant. But despite the fact that they are not fried or smothered in cheese (unless it’s a cheeseburger), they are fattening because many cooks don’t use lean ground beef. One study showed that children who eat them three times a week increased their risk of asthma! If you want to make healthier burgers, buy a pack of veggie burgers or make your own patties from ground turkey with at most 90% fat. If you want to, serve them on toasted whole wheat buns and with ketchup or mustard.

Kids love to eat their foods they love, but they are fattening and high caloric. But parents should not urge their kids to give up their fast food chicken fingers or mac ‘n’ cheese, they should make their own by using more healthier ingredients and add foods of nutritional benefit like vegetables and whole grains. Kids may still be kids, but they can enjoy their cuisine that is better for them!

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