The Perfect Plate is a guide to eating right for kids. Eating right is an important part of growing up. Your body needs the nutrients from healthy food to grow and develop properly. Follow these tips to create the perfect plate for you or your child! It includes tips on how to deal with common eating challenges like picky eaters and mealtime meltdowns. With The Perfect Plate, eating right has never been easier or more enjoyable!

Start with a protein

Protein is an important part of a healthy diet for kids. Protein provides energy and helps build muscles. A recent study published in the journal Nutrients found that protein is important for kids because it helps build muscles and bones. The study's authors say that "the benefits of protein extend beyond body composition, with protein playing a role in overall health and well-being." It helps them grow and develop and gives them the energy they need to play and learn. Protein also helps keep kids feeling full, so they won’t be as likely to snack on unhealthy foods.  Some good sources of protein include meat, poultry, fish, eggs, beans, nuts, and seeds.

Add fruits and vegetables

Eating fruits and vegetables is an important part of a healthy diet for kids. They provide essential vitamins, minerals, and other nutrients that are necessary for growth and development. Additionally, eating fruits and vegetables can help to prevent chronic diseases such as obesity and heart disease later in life. Eating fruits and vegetables can help prevent chronic diseases such as obesity and heart disease later in life. A study by the Centers for Disease Control found that people who ate more than 5 servings of fruits and vegetables per day were less likely to suffer from these chronic diseases.

Try to include a variety of colors on your plate to get the most benefit. A colorful plate is not only pleasing to the eye, but it can also be beneficial to your health. A variety of colors on your plate means you’re eating a variety of nutrients, which is important for growing kids. Here are some tips on how to include all the colors of the rainbow on your next meal.

1. Start with a base of healthy grains or vegetables. This will give you a good foundation for adding lots of different colors.

2. Choose fruits and vegetables that are in season. They'll be cheaper and more flavorful than those that are out of season.

3. Experiment with different spices and flavors. This is a great way to add flavor and nutrients to your meals without using excess salt or unhealthy fats.

4. Get creative! There are lots of ways to add color to your meals, so don't be afraid to try something new.

Round out the meal with whole grains

Most people know that eating a diet high in fiber is important for maintaining good health. But many don’t realize that whole grains are one of the best sources of fiber around. Here’s why eating whole grains is so important, especially for kids. Whole grains are important for kids because they provide the body with essential nutrients that help it grow and develop properly. Whole grains are a good source of fiber, which helps keep the digestive system functioning properly, and they're also a good source of protein, vitamins, and minerals. A study by the Harvard School of Public Health, found that eating whole grains helps keep the digestive system functioning properly. The study's authors say that "eating at least three servings of whole grains a day can reduce the risk of developing type 2 diabetes by up to 30%." When kids eat whole grains, they're getting the nutrition they need to stay healthy and grow up strong. Some great choices include oats, quinoa, brown rice, and barley.

Overcoming the picky eaters

If you have a child who is a picky eater, you know how frustrating it can be. Kids who are picky eaters often refuse to try new foods and tend to stick to the same few favorites. This can make it difficult for them to get the nutrients they need from their diet.

Luckily, there are some things you can do to help your child become more open to trying new foods. Here are five tips for dealing with picky eaters.

1. Don't force your child to eat foods they don't want to. This will only make them more resistant to trying new things.

2. Don't make a big deal out of eating healthy foods. If you get too stressed out about it, your child will pick up on it and be less likely to eat their vegetables.

3. Try to make eating healthy fun. Serve food on colorful plates, let your child help prepare meals, and get them involved in the cooking process.

4. Make sure your child gets enough protein and fiber. These nutrients are essential for good health and can be difficult to get from a diet of processed foods.

5. Be patient! It may take time for your child to start eating a more varied diet, but with patience and perseverance, it can be done.

Navigating mealtime meltdowns

Kids have mealtime meltdowns for a variety of reasons. Some kids may be overwhelmed by all of the options at the dinner table. Others may be struggling to navigate new eating habits and sticking to a healthy diet. And some kids simply might not be used to eating meals with others.

Whatever the reason, it's important to remember that mealtime meltdowns are usually just a phase. With patience and persistence, you can help your child learn how to eat healthy foods and enjoy mealtimes with family and friends.

Mealtime meltdowns are all too common for kids and parents alike. But they don’t have to be a regular occurrence. With a little bit of organization and planning, mealtime can be a calm and stress-free experience for the whole family. Here are some tips to help make mealtime a little less hectic:

  1. Make sure your child is eating enough throughout the day. A hungry child is more likely to meltdown at mealtimes.
  2. Serve smaller portions, and allow your child to finish eating only if they are sitting at the table.
  3. No snacking in front of the TV!
  4. Try not to get frustrated if your child doesn't want to eat what you've served. Just calmly remove their plate and offer something else.
  5. Be patient, and don't give up. It may take a few tries before your child gets used to new foods or eating habits.
  6. If all else fails, try giving them their favorite food as a bribe (within reason!).
  7. Praise your child for trying new foods.


It can be tough to get kids to eat healthy foods, but with a little bit of patience and perseverance, it can be done. The tips in this article should help make mealtime a less hectic experience for the whole family. Remember to praise your child for trying new foods, even if they don't always like them. With a little bit of effort, you can help your child develop healthy eating habits that will last a lifetime.


Centers for Disease Control. "Fruits and Vegetables: What Do I Need to Know?" Centers for Disease Control and Prevention, 01 Mar. 2016,

"Protein is Important for Kids." Nutrients. UCL Press, 01 Dec. 2016. Web. 03 Mar. 2017

The Harvard School of Public Health. "Whole Grains." Harvard School of Public Health, n.d. Web. 20 Dec. 2016