10 healthy swaps for your kid's favorite lunch foods

If you've ever tried getting a kid to eat their veggies, you know that it can be a battle of wills. Parents can try to model good food choices, but the foods kids crave may not always be the foods that are good for them. And as a result, parents and children are left in a standoff to see which side will cave in first. Getting your kids to trade in their sweet and salty favorites for healthier options can be a chore, particularly if you have a finicky eater on your hands. But with a little creativity, you can find ways to lighten up some of the meals they love.Vitamin-packed muffins make a healthy breakfast on the go.If youre looking for an easy, healthy breakfast option, give this blueberry muffin recipe a try. Blueberries are a great source of antioxidants and vitamin C. And the applesauce, whole wheat flour, and avocado oil in this muffin recipe makes them lower in fat and sugar than most bakery options. Bake up a bunch on the weekend and have weekday breakfast on the table in less time than it takes to pour a bowl of cereal. Steer clear of sugary drinks.Juice boxes are an undeniably convenient way to give your kids a drink on the go. But before your little one takes a sip from that straw, take a peek at the label to see exactly what they're drinking. One 6 fl oz. Hi-C Flashin' Fruit Punch juice box has 80 calories, 22 grams of sugar, as well as high fructose corn syrup. For a healthier option, look for juice boxes with less sugar and all natural ingredients instead. For example, a 6.75 fl oz. Honest Kids Super Fruit Punch drink has 40 calories, 9 grams of sugar, and all natural ingredients. Or better yet, send them off to school with a thermos filled with cold water instead. Bake veggies for a great sandwich companion.Who doesn't love potato chips' But you should know that there is an unhealthy amount of fat and sodium in many of these salty snacks. A serving of Lays classic potato chips contains 10 g of fat and 170 mg of sodium. But don't despairyour kids don't have to eat their sandwiches alone. Baked veggie chips are a healthier option and a great way to sneak in another serving of veggies for the day. Terra sweet potato chips, for example, have only 10 mg of sodium.You can also make your own veggie chips with practically any veggie in your fridge including sweet potatoes, beets, and kale. Sprinkle thinly sliced veggies with a small amount of sea salt and oil. Bake at 375 degrees for 15 to 20 minutes.See the rest of the story at Business Insider
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