Healthy Cooking Tips
Cooking with Kids Free Printables
Cooking with Kids Tips
Healthy family meals starts with cooking at home.
We have put together a list of helpful tips that promotes
Here is a list of our tips that
make your recipes healthier with just a few simple ingredient changes
provides tips for adding more fruits and vegetables into yoru recipes
gives you suggestions for cooking methods that is lower in fat and higher in nutrients
List of Healthy Cooking Tips For The Family
- Use reduced fat or low fat ingredients such as low fat cheese or skim milk
- Making pasta tonight? Make it a healthy dinner by using whole-wheat pasta.
- You can add lots vegetables in soups for a filling and delicious dinner meal. Let your child choose a new vegetable to add to the soup.
- Try mixing half white rice and half brown rice!
- Try adding some bran to your muffin recipe.
- Try some green asparagus mixed with pasta.
- Teach kids about the lucky green vegetable.
- You can make French fries healthier by making baked French fries.
- Pick a recipe and talk with the kids about what is a healthy ingredient.
- Plan a meal around veggies, whole grains and beans instead of meat for one day.
- You are your child’s best advertisement. Have fun with nutrition!
- When planning your dinner meal, try to include something from all the food groups.
- Set out a bowl of veggies with a low fat dip for healthy kid snacking.
- Stir fried, steamed, roasted or broiled dishes are healthier choices than battered or deep-fried.
- Choose and prepare foods with less salt. Most adults and children consume more sodium (salt) than their body needs.
- Try substituting and using long grain, brown rice or whole-wheat pasta instead of white rice.
- Look for fun recipes to serve vegetables to your family. Involve the kids in finding a fun recipe.
- Plan healthy meals that can be made quickly on days when you are extra busy.
- Kids love to eat food on a stick. Have them help you prep a fruit kebob.
- Let your child choose a new vegetable to add to soup.
- Cooking Tip: To save calories, use applesauce in place of oil (1 to 1 ratio) when baking.
- Follow the 5-5 rule. Look for cereals with 5 grams or less of sugar!
- Next time you make a sandwich for your child's lunch, switch from regular mayonnaise to low fat or fat-free.
- Parsnips look like white carrots. They are sweet and are a good source of fiber. Try them this fall; eat them raw on salads or bake them in the oven like fries.
- Make gravy with broth this year. Traditional gravies with turkey drippings are high in calories and fat.
- Make holiday cooking healthier by making a few adjustments to the recipe.
- Add a few extra fruits and vegetables to those holiday recipes and increase the vitamins and minerals your child will be eating.
- Try using nonstick spray instead of butter or oil when greasing the baking pans.
- Black beans are a better choice because they have less fat than refried beans
- Use small amounts of high salt ingredients such as soy sauce or chicken broth. Add water to dilute the amount.
- When making your child a sandwich, use 100% wholewheat bread.
- Avoid soups with creams, they are high in calories. If soup calls for some milk, use skim milk for a healthier meal.
- To lower sodium, you can replace salt with herbs and spices or some of the salt-free seasoning mixes. Use lemon juice, citrus zest or hot chilies to add flavor.
- Use whole grain rice, flour, and pasta. Look for the word “whole” on the package.
- Keep your heart healthy with lots of fruits, vegetables and whole grains.
- Use low fat cooking methods such as grilling, steaming, boiling, or baking.
- Use a small amount of healthy oils instead of butter, shortening or lard. Using a teaspoon or brush helps control the amount of oils you are using.
- Grill a salmon steak or add a filet to a vegetable shish kabob – it’s that easy!
- Try new recipes, often kids will try vegetables when mixed with other foods or special sauces
- Healthy oils (fat) usually comes from unrefined products such as fish, nuts, avocado, seeds, and olives.
- Arrange food in a fun way on the plate or have children help you prepare the foods they like.
- Preserve the nutrients and colors in veggies. Cook them quickly by steaming or stir-frying.
- Try healthy spray butter for your dinner rolls and veggies. They taste great and add 0 calories.
- Use leftover chicken from dinner last night and make a sandwich vs. processed sandwich meat
which is high in sodium (salt).
- Serve a new appetizer the next time you have guests over for dinner: Cube cantaloupe melon and wrap with a thin strip of prosciutto or ham, secure with a toothpick. Your child may be able to help put the toothpicks in place.
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