Healthy Lifestyle

Healthy Meal Ideas for Kids

Healthy Meal Ideas for Kids - GNC India

One of the major concerns for any parent is that their kids aren’t eating healthy meals. Kids often shy away from eating fruits and vegetables and like more of junk food. But junk food can be bad for their health. There is nothing like the goodness of a healthy and balanced diet. If your kid is also a fussy eater, here are some recipes that you can definitely try.

Sneak in all the goodness of nutrients without compromising on taste with these healthy meal ideas for kids.

1. Spinach and corn sandwich
Imagine your kids eating spinach without any fuss? With this delicious sandwich recipe, they’ll love spinach and get all its goodness of Vitamin A, C and iron as well. You can satisfy both their taste buds and your health goals with this tasty treat.


  • 1 tbsp butter
  • 2 cloves minced garlic
  • 1 cup mozzarella cheese
  • 1 cup spinach (finely chopped)
  • ½ cup boiled sweet corn
  • 1 tbsp maida
  • ½ cup milk
  • Pinch of Italian seasoning
  • Salt to taste
  • Pinch of black pepper
  • 6 bread slices


  • In a pan, melt the butter and sauté garlic in it. Add spinach and corn and cook it for 5 minutes.
  • Add maida and cook for another 5 minutes. Slowly pour the milk while continuously whisking so that no lumps are formed.
  • Cook well and add cheese, salt, pepper, and seasoning.
  • Turn off the heat and let the mixture cool.
  • Spread the mixture on bread and grill or toast it. Serve hot!

2. Donut Apples
An apple a day keeps the doctor away! Wondering how to make your kids eat an apple a day? With this delish recipe, they’ll start loving apples.


  • 3 apples (thick slices)
  • 2 tbsp honey
  • ½ cup melted white chocolate
  • ½ cup melted milk chocolate
  • Few drops food coloring
  • ½ cup cream cheese
  • Sprinkles for garnishing


  • Divide cream cheese into three small bowls. In one bowl mix white chocolate, in the second bowl mix milk chocolate, and in the third bowl mix it with honey and food color.
  • Slice apples into thick slices and hollow out the center.
  • Spread mixtures on apple slices. Garnish with sprinkles and apple donuts are ready to serve!

3. Mexican Rice
If your kid is bored of eating the same old dal chawal or fried rice, then this is the recipe that you should be trying. It gives fried rice a Mexican twist. Bursting with flavor and the nutrition of vegetables, try this easy Mexican rice recipe.


  • 1 cup basmati rice (cooked)
  • 2 tbsp oil
  • 2 tomatoes (deseeded and diced)
  • 1 cup corn kernels
  • 2 cups water
  • 1 cup mixed bell peppers (finely chopped)
  • Fresh coriander for garnish
  • 1 tbsp lemon juice
  • Pinch of mixed herbs
  • Pinch of paprika powder
  • 1 tbsp jalapeno pepper (optional)
  • Salt to taste


  • Heat oil in a pan and add corn kernels, tomato, bell peppers, and jalapeno pepper. Stir fry for 5 minutes on high flame.
  • Add salt and cook for another 2 minutes. Then add mixed herbs and paprika powder.
  • Add cooked rice and mix well. Season it with lemon juice and salt if needed.
  • Transfer to plate and garnish with coriander leaves before serving.

4. Vegetable wraps
Give your child these delicious vegetable wraps as a snack, in their tiffin, or post their play session. It is a super easy and quick recipe and has the goodness of grain and power of vegetables, what more can you ask for??


  • Wheat flour or multigrain chapattis
  • 2 – 4 lettuce leafs
  • ½ cup hung curd or mayonnaise
  • 1 tomato (deseeded and diced)
  • 1 onion (sliced)
  • 1 cucumber (sliced)
  • 1 carrot (shredded)
  • Mint chutney
  • 1 tbsp lemon juice
  • Salt to taste
  • Pinch of pepper


  • Prepare the spread by mixing hung curd or mayonnaise, salt, lemon juice, and pepper.
  • Lightly heat the roti on a pan and spread the mixture.
  • Put a lettuce leaf and place all the vegetables. (You can keep the veggies raw or lightly toss them in olive oil).
  • Season with salt and make into rolls!

5. Chicken Thukpa
Enjoy winters with a bowl of hearty and healthy soup. Chicken thukpa is a classic recipe and your kids will love it. Kids love chicken and noodles and this soup has the perfect amalgamation of these two.


  • 1 cup cooked noodles
  • 3 cups chicken stock
  • 1 cup boiled chicken (shredded)
  • 1 cup mixed vegetables (peas, beans, carrots) half cooked
  • 1 onion (sliced)
  • ¼ cup chopped spring onion
  • 1 tsp oil
  • Salt to taste


  • In a pan heat oil and lightly sauté onions.
  • In the same pan add half cooked vegetables and sauté them for 2 minutes and then add salt.
  • Add chicken stock and mix well.
  • Bring it to a boil and then add chicken pieces and noodles.
  • Take it off heat and transfer to a big bowl. Garnish with spring onions and serve hot.

Giving your teens the right nutrition is so important. They are at an age when the body goes through various changes during puberty. With balanced diet your child can get all the nutrients needed for proper growth and various other functions of the body. But teenagers can be quite fussy when it comes to eating healthy. They also have erratic eating habits and eat junk food which reduces the nutrition value. You can get in touch with your doctor to know about the best multivitamins for kids and teens.

GNC has a wide range of multivitamins. They are available in capsule and gummy form. GNC Milestones Teen Gummies are one of the most popular GNC multivitamin for teens. Since they are available in gummy form, it becomes super easy for children to have them. It is ideal for teens both boys and girls between the age 12 and 17 years. It is great for immune support, energy production, and to maintain overall health.

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