1. Soups are easy to make and last 4-5 days in the refrigerator. They freeze well and are quick and easy to prepare. Fresh soup is also available at many supermarkets and health foods stores. If buying it at a store, check for salt content. Some are very high in sodium. Avoid canned soup as it is almost always very high in sodium.
  2. Brown rice cakes and Corn thins spread with nut butters (try peanut, almond, cashew, sesame) and low sugar fruit spreads.
  3. Plain unsweetened organic yogurt mixed with fresh chopped fruit and nuts. Canned crushed unsweetened pineapple is a quick and tasty addition if you don’t have time for fresh fruit.
  4. Organic cheese grilled on toasted wholegrain bread with fresh or dried basil on top, covered with sliced organic tomatoes– a big improvement over pizza.
  5. Find a salad dressing which your child likes (Whole Food’s Honey Mustard Vinaigrette is a favorite), and try to get in at least a small serving of greens with organic tomatoes on a regular basis.
  6. Mexican food made with soft corn tortillas (not fried), whole beans (refried beans have lard), fresh salsa, and guacamole is a fast nutritious choice.
  7. Mix steamed greens (spinach, collards, kale, chard, etc.) of any type with a little “Asian sauce”and many kids will eat them this way. Recipe: Mix hot steamed greens with a small amount of butter or oil and toss until coated. Afterward add a small amount, to taste, of a sauce made of 1 part each: tamari or soy sauce, apple cider vinegar, and sugar. You can make sauce in advance and put in a covered glass jar in the refrigerator. It will last for months.
  8. Oatmeal for breakfast. Cook oatmeal with cinnamon, banana, raisins, nuts, and mix with plain yogurt just before eating.

Sources: A Diet for All Reasons, Michael Klapper, M.D.; Diet for a New America, John Robbins; The China Study, T. Colin Campbell