A healthy heart shouldn't be something that you start to think of only as you get older. With the rise of obesity in children and young adults, the risk factors for heart disease, such as type 2 diabetes, elevated "bad" cholesterol (LDL) levels and high blood pressure need to be addressed from the time your child starts eating solids. By preparing heart healthy meals and teaching your children nutritious habits now, you are setting them up for a lifetime of healthy eating.
Blueberry Oatmeal Squares
A bowl of warm oatmeal is packed with good-for-you fiber. Think outside of the bowl with this easy recipe for an on-the-go breakfast or snack.
Sea Salt and Chocolate Homemade RX Bars
These bars taste just like the store-bought brand but at a fraction of the price. Made with six simple ingredients and packed with protein and fiber from whole foods, your kids (and you!) will devour these delicious bars. Plus, you can feel good that your kids are getting a nutritious snack that's not breaking the bank.
Bowtie Pasta with Chicken, Veggie and Tomato Sauce
Made with whole wheat pasta for added fiber, this dish provides two servings of veggies that even the pickiest eaters won't detect, thanks to dicing the veggies super small and covering with yummy tomato sauce.
Sweet Potato Mac & Cheese
Adding sweet potato puree to the cheese sauce reduces the amount of cheese used while also increasing the fiber content. The orange color is still there to keep the kiddos happy and thinking it's the same mac & cheese from the box.
Roasted Corn Black Bean Soup
This simple soup will become a staple during fall and winter when the temperatures dip. It's easy to make, even on busy weeknights, and filled with heart healthy veggies and beans. The spiciness of the soup can easily be adjusted to the tastes of everyone in the family.
Vegetable Lasagna
Lasagna is a great way to add more veggies to your diet. There are so many options that it's easy to try different combos until you find one your kids like. This recipe also swaps ricotta for cottage cheese to reduce the fat content and increase protein. Add a green salad to the side for a well-balanced and easy weeknight meal.
Quinoa Crusted Chicken Parmesan
By swapping quinoa for breadcrumbs and baking rather than frying, the protein content increases, total fat decreases and flavor intensifies. Just be mindful of the sodium content of your marinara sauce.
Homemade Strawberry Chocolate Chip Frozen Yogurt
Making your own frozen yogurt at home means you can reduce the amount of sugar in the recipe and add all your favorite toppings. This version is made with protein rich yogurt and fresh strawberries. Use dark chocolate chips for an added heart healthy benefit.
READ THIS NEXT: A Heart-Healthy Workout for the Whole Family
About the Author
Discuss This Article