December 2023

The bread or wrap that hugs the fillings of your child’s sandwich or wrap is more than just a container; it’s a vital part of the meal’s nutritional profile. This choice sets the stage for a lunch that can energize, nourish, and satisfy hunger until the next meal. With an array of options available, selecting the right bread or wrap might seem daunting. However, this decision provides a fantastic opportunity to boost the daily intake of whole grains, fiber, and various essential nutrients.

Added sugars can be a major concern in children's diets. This chapter will provide a guide to understanding where added sugars might be hiding in your child's food, how to limit them, and healthier ways to satisfy a sweet tooth.

Everyone loves a treat now and then, and this chapter will show you how to make healthier versions of classic kid favorites. We'll include recipes like Banana "Ice Cream," Sweet Potato Brownies, and Apple Crisp. These desserts are so delicious, your kids won't even realize they're healthier!

Baking can be a fun activity to share with your kids, and it doesn't have to mean a lot of added sugar or unhealthy fats. We'll share recipes for whole grain muffins, cookies, and more, all sweetened naturally and packed with nutritious ingredients.

Fruit and yogurt can be the base for a variety of delicious, healthy treats. Recipes in this chapter will include Parfaits, Frozen Yogurt Fruit Bites, and Smoothie Popsicles. We'll also provide a guide to choosing a healthy yogurt, and how to sweeten naturally with fruit.

Snacks are an important part of a child's diet, providing needed energy between meals. This chapter will offer ideas for quick, nutritious snacks like Veggie Hummus Cups, Fruit and Cheese Kabobs, and Roasted Chickpeas. We'll also include tips for portion control and making snack time a balanced part of the day.

With these snack and dessert recipes, you'll be equipped to provide nutritious options for your kids throughout the day, even when they're craving something sweet. Let's make snack time and dessert fun and healthy!

Casseroles can be a convenient option for busy weeknight dinners. This chapter will include healthier versions of classic casseroles like Tuna Noodle, Shepherd's Pie, and Chicken and Rice. Each recipe will include plenty of veggies and use whole-grain or low-carb alternatives for any pasta or rice.