Kid-Friendly Food Swaps Everyone Will Love

Is the dinner table a battleground at your house? Getting your kids to eat better doesn’t have to cause a fight if you follow these fast and easy strategies to enhance dishes that they already know and love.

In some households, veggies and kids just don’t mix. But carrot fries have serious visual appeal plus nutrients, like high levels of vitamin A. They’re a much better choice than fast food fries.

Carrot Fries

1 pound carrots, peeled and cut into sticks
2 tablespoons olive oil
4 tablespoons grated Parmesan cheese

Preheat oven to 400 degrees. Line a baking sheet with foil. Toss the carrot sticks in the oil. Transfer to the baking sheet. Sprinkle with the grated Parmesan and bake for about 20 minutes until fork tender.

Yield: 4 servings

It’s hard to find a kid who doesn’t love chicken nuggets, but getting a picky eater to enjoy fish prepared the same way can be a big stretch. The answer is these crisp and tender white fish nuggets.

Fish Nuggets

1 pound tilapia filets, cut into 1-inch chunks
1 cup breadcrumbs
1 tablespoon flax seeds, ground
1 egg
Cooking spray

Preheat oven to 350 degrees. Line a baking sheet with parchment paper. Mix breadcrumbs and flax seeds in a pie plate. Whisk the egg in a bowl. Dip each fish chunk into the egg, then press into the breadcrumb mixture. Transfer to the baking sheet. Lightly coat each piece with cooking spray. Bake until fish flakes with a fork, about 20 minutes. Serve immediately.

Yield: 4 servings

Kids love chips and so do adults, even when they’re made with kale.

Kale Chips

Kale leaves, about 12, washed and patted dry
1 to 2 tablespoons olive oil, as needed
1/4 teaspoon salt

Preheat oven to 350 degrees. Line two baking sheets with parchment paper. In a large bowl, drizzle oil over the kale and mix to coat. Place leaves on the baking sheets without crowding them and sprinkle with salt. Bake 10 to 12 minutes until crisp, then serve immediately.

Yield: 4 servings

More information

The American Heart Association has more healthy food swaps for healthy families.