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an example of a kid friendly, healthy mac and cheese: 

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an example of a kid friendly, healthy mac and cheese: 

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Ingredients:

2 tbsp butter

1/2 tbsp oil

1 small onion, finely chopped

1 large carrot, finely chopped

2 stalks of celery, finely chopped

1-2 cloves of garlic, crushed

2 tins (800g) chopped tomatoes

1/2 tsp dried oregano

20 capers, cut in half or thirds

salt and pepper to taste

Directions:

1. Add the butter and oil to a pan and melt. Add in the onion and cook on a medium heat for 2-3 minutes until it starts to soften. Add the carrots, celery and garlic and fry for another couple of minutes, stirring regularly.

2. Pour in the chopped tomatoes, dried oregano and chopped capers and mix well.

3. Cook on a high simmer for 10-12 minutes before serving with cooked spaghetti. Season with salt and pepper to taste.

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A super simple recipe for spaghetti and tomato sauce, perfect to whip up for a quick and easy kid-friendly meal!
Does anyone else have a house full of pasta lovers? My kids absolutely adore the stuff and we probably eat it for dinner at least twice as week as I always know its a meal that they will polish off!

You guys probably know by now that I love my hidden veggie pasta sauces - Hidden Veggie Tomato Sauce, Butternut Squash Mac & Cheese - I love sneaking veggies into unsuspecting meals! But sometimes I just need a super simple basic tomato sauce that I can whip up in a few minutes on a busy weeknight.

This Simple Spaghetti Sauce ticks all those boxes. It's made with just a few simple store cupboard ingredients that I always have to hand, along with some fresh veggies. It takes just a couple of minutes preparation time (just chopping the veggies really!) and the sauce can be left to cook in the time it takes to cook the spaghetti.

I mention in the recipe that the onions, carrots and celery need to be cut quite small. This is to ensure that they cook in such a short time but it also makes them less noticeable to picky eaters! I also mention that the capers should be chopped into halves or thirds. Again this prevents my fussy eaters from moaning about them but it also helps the delicious flavours to penetrate through the sauce as it cooks.

If you want to get ahead and prep for future meals then the sauce will keep in the fridge (in a sealed jar or container) for up to 3 days or in the freezer for 3 months.

If you try this recipe please do let me know what you think. Or tag me in a picture on , Twitter or . I'd love to see your pictures!

Simple Tomato Spaghetti for Kids

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Simple Tomato Spaghetti for Kids - My Fussy Eater

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A super simple recipe for spaghetti and tomato sauce, perfect to whip up for a quick and easy kid-friendly meal! Does anyone else have a house full of pasta lovers?

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Breakfast: I slice of rye toast
1 cup of milk
1 egg
Morning snack: 1/2 cup of diced cantaloupe
1/2 cup of yogurt
Lunch:  1 cup of macaroni and cheese with 1/2 cup of cheddar cheese
1/2 cup of chopped broccoli
1 cup of water
Afternoon snack: 3 cups of popped popcorn
1/2 cup of baby carrots
Dinner: 1/2 cup of cooked pasta
1 cup of cooked spinach
1 cup of applesauce
1/2 cup of milk
2 ounces of cooked chicken without skin.

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SuperTracker: My Foods. My Fitness. My Health.

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Check out this free food, physical activity, and weight tracking tool from USDA.

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Long and Short term effects of a proper or inappropriate diet:

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Long and Short term effects of a proper or inappropriate diet:

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Some short term effects of having an inappropriate diet are a decrease in energy and focus and can contribute to an unhealthy body weight. Serious long term effects of an inappropriate diet are risk of cardiovascular disease, osteoporosis and cancer. Things like consuming too much sugar at such a young age can cause tooth decay and permanent damage to the teeth, even though the baby teeth may fall out.
- A proper diet can add years to your life and reduce the risk of certain diseases, including obesity.
https://www.google.com/search?ei=zG1rWvnRBKfWjwSD1oPYDw&q=what+are+some+long+and+short+term+effects+of+a+proper+diet&oq=what+are+some+long+and+short+term+effects+of+a+proper+diet&gs_l=psy-ab.3...167531.186168.0.186277.105.58.16.6.10.0.308.5923.12j34j1j1.48.0....0...1c.1.64.psy-ab..43.60.5112...0j33i21k1j0i22i30k1j33i22i29i30k1j33i160k1.0.M72TlicW_QM&safe=active&ssui=on

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Exercise is very import in a Preschoolers daily schedule. Make sure your preschooler takes at least 1 hour to do something active every day.

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Exercise is very import in a Preschoolers daily schedule. Make sure your preschooler takes at least 1 hour to do something active every day.

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http://kidshealth.org/EN/images/headers/P_KidsExercise_enHD_AR1.jpg

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https://s3.amazonaws.com/cdn.tristro.net/catalog/935/full/1007.jpg

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http://www.chartsgraphsdiagrams.com/HealthCharts/images/growth-2-20-boys.png
This Chart is for Boys

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1
https://www.choosemyplate.gov/
2
https://www.supertracker.usda.gov/samplemealplans.aspx
3
Guide to Good Food by:Largen Bence

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Potassium
Vitamin E
Fiber
Most young children need these specific nutrients because on average many don't eat enough of these nutrients and are deficient in that particular nutrient.

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Breakfast
1 Small Biscuit (2 inch)
1 Half Cup of Applesauce
1 half cup of milk

Morning Snack
1 Mini Bagel
1 small banana (less than 6in)

Lunch
One slice of whole wheat bread (Cut in half)
6 Baby Carrots
16 Seedless Grapes
1/3 cup of shredded Cheese
12 Almonds
1 and a half sandwich slice of turkey (4 ½" x 2 ½" x 1/8")

Afternoon Snack
2 Celery Sticks (11 to 12 inch)
One 1/2 cup of Yogurt

Dinner
2 ounce of Brown Rice
1 ounce of mashed potatoes
1/2 cup of milk
1/4 cup of black beans
1 and a half ounce of cooked turkey

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5 ounces of grains per day
Vegetables 2 cups
1.5 cups of fruit
2.5 cups of dairy
5 oz of protein
5 tsp of oil

Preschoolers aren't in a rapid period of growth and as such don't need one particular nutrient over another. Instead they need a balanced diet that gives them enough calories to remain healthy but not become overweight and exercise every day for over an hour.

This is based on a 1600 calorie diet

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These kids range from the ages of 4, to 6 years old. The growth is slower between the ages of 2 and 6 years than it is during the 1st year of life.