You can create meal prep plans for picky teenagers using simple ingredients that your teen will love. For example, you can make whole-grain toast with peanut butter. Another quick meal is cottage cheese with fruit. You can also make scrambled eggs with a seasoned dressing mix. Scrambled eggs also make a quick lunch, especially when paired with breakfast sausage. Then, you can simply pack a sandwich or serve them with fruit.
Healthy dinners for picky kids
Healthy dinners for picky teens aren’t as difficult to prepare as you think. They’re easy to make and are packed with nutritional value. Even the pickiest eaters can enjoy foods such as fresh fruit, yogurt, and peanut butter. Here are a few quick ideas.
Start by offering small portions of new foods. Pair them with other foods that your child usually likes. Try to get your picky eater to engage in fun activities during dinner time. For example, if your child doesn’t like mushy or soft textures, serve them crisp fruit like peach slices or frozen blueberries. You can also try adding yogurt to fruit smoothies.
Using lightened sauces for meat and vegetables reduces sodium and sugar content. Homemade cheeseburger macaroni is a great option. Ground turkey, mashed potatoes, and cheese are all nutritious options that can be easily customized. For extra flavor, you can add spices and vegetables. Tacos are another great option. Instead of traditional meats, use cooked grilled chicken or ground beef.
Foods high in iron
One of the best ways to feed picky teenagers nutritious food is to include foods high in iron. Canned light tuna is low in fat and calories, making it an ideal source of iron. You can add it to sandwiches and pureed vegetables. Lamb is another food high in iron, and a lean portion can have enough iron for an average-sized child. Lamb chops, for example, have up to 2.1 mg of iron per 3-ounce serving. They’re also great sources of Omega-3s, CLA, and vitamin B12.
Cereals can also be a great source of iron. One serving of low-sugar cereal will meet your child’s daily iron requirement. You can also opt for plant-based cereals.
High in zinc
If your child is picky, high-zinc meals are an excellent choice for your household. These meals are packed with vitamins and minerals, and also contain healthy fats that provide brain fuel and support the body’s hormones. Zinc, found in red meat, seafood, and dried beans, has been shown to affect a kid’s weight and height.
This mineral plays an important role in many processes in the body, including immune function, cell synthesis, skin and wound healing, and enzyme production. It also affects taste, and a low zinc level has been associated with reduced taste sensitivity in children. Zinc is also necessary for the production of salivary enzymes and a healthy taste bud.
Easy to chew
Meal planning for picky eaters can be a challenge. Picky eaters have very particular taste buds and it can be difficult to figure out what they will like. However, small changes can be made to the foods that they like to incorporate healthier alternatives. This way, you can make meal preparation easier and less stressful for both you and your child.
Start by making meals that are easy to digest. Try making your meal with a small portion so that it will be easier for your picky eater to chew it. This will encourage your child to try new foods without being pressured into consuming them. Try introducing a new ingredient before serving dinner.
Easy to prepare
It is important to make meals that are healthy for picky eaters. Try incorporating more vegetables into your meal plans. Choose vegetables that have mild tastes, like spinach and cucumbers. Sweeter vegetables, such as carrots and squash, are also good choices. Also, try using different ingredients and flavors in your recipes, to get your picky eater to try new foods.
A simple spaghetti recipe can be made with six common ingredients. For instance, you can cook bacon or pancetta in a skillet, then toss the pasta with it. You can also make a simple soup recipe using canned lentils and broth.