Small High Nutrient Meals for Kids

Getting your kids to eat healthy meals can be a battle. Shoot for small meals that are packed with nutrients along with flavors that children enjoy. Fortunately, kid favorites like pizza, pasta and sandwiches can provide lots of essential nutrition if you use the right ingredients.

Mini Pizzas

• Most kids love pizza, and, if you choose the right crust and toppings, pizza can be surprisingly healthy, according to Parents magazine. Fresh tomatoes provide a healthy dose of vitamin C, potassium, iron and the antioxidant lycopene. Try chunks of grilled chicken for a low fat protein. Skim mozzarella cheese supplies your pizza with calcium while cutting down on fat. For more nutrients, try loading on the veggies, like sliced zucchini instead of pepperoni, or spinach instead of basil. If you can't make your own whole-wheat crust, try using whole-wheat English muffins, pitas or tortillas instead.

Pasta

• Adding healthy ingredients to kid-friendly macaroni and cheese or spaghetti can create a balanced meal all in one small bowl. To increase fiber, switch to whole-wheat pasta; some pasta makers offer blends that taste just like regular pasta, so your kids won't even know the difference. Tomatoes or tomato-based sauce adds several nutrients described above. Add in veggies like spinach, peas, carrots or broccoli to increase vitamins, iron and antioxidants. If you shred them or cut them in tiny pieces, they'll blend into the sauce, and kids won't even notice them. Top with low-fat cheese to add calcium. Mix in chicken or turkey for protein and iron.

Dips

• Finger foods and dips always win with kids, and it's simple to create a satisfying meal by setting out a variety of them. If your little one likes chips and salsa, try whole-wheat chips with black bean salsa for fiber and protein. Apples slices and peanut butter provide protein, fiber and lots of vitamins. Yogurt dip also tastes great with just about any kind of fruit, and it provides calcium and healthy pro-biotics. Try pesto for carrot sticks, grilled chicken strips or slices of toasted French bread. Ranch is also a kid favorite, but it can be loaded with fat, so try low-fat versions and encourage nutrient-rich veggies like broccoli, carrots, celery and cherry tomatoes.

Sandwiches

• Parenting magazine suggests outside-the-box sandwich combinations for creative, healthy sandwiches. Try whole-wheat bagels layered with hummus and cucumbers or graham crackers with peanut butter and sliced bananas. For a spin on breakfast, make a sandwich with whole-wheat toaster waffles, cream cheese and fruit puree. Add turkey, Swiss cheese and green leaf lettuce (it's healthier than iceberg) to a whole-wheat pita. Go beyond cheese and crackers with sliced mozzarella and tomato on wheat crackers.

Smoothies

• A smoothie with the right ingredients can be as healthy and satisfying as a whole meal, and the similarity to milk shakes makes them popular with kids. Start with low-fat yogurt or soy milk for calcium and protein. Throw in just about any kind of fruit: strawberries, bananas, blueberries, mango, melon, you name it. Add a splash of fruit juice to keep it from getting too thick, and blend. To increase nutrients, try add-ins, like wheat germ or flax seed for fiber, spinach or kale for iron (it blends into tiny pieces your child won't even taste), or protein powder.