As many parents know, it can be a struggle to prepare nourishing and nutritious meals for children, especially if their particular tastes are far from healthy. Preparing healthy meals does not have to be time consuming, difficult or flavorless. Simply swapping ingredients that are high in fat with wholesome options will make the dish high in nutrition without sacrificing the taste your kids love. There are two recipe ideas for keeping kids healthy every parent should know.

Breakfast is the most important meal of the day. Start your kid’s day off right by making their first meal high in useful nutrients. Cereals marketed for children, donuts, and cereal bars are notoriously high in sugar. Instead, prepare a delicious yogurt smoothie. This “breakfast milkshake” is great for families on the go. In a blender, combine one cup chopped fruit, one cup plain or Greek yogurt and one cup orange juice. The fruit does not have to be fresh; frozen fruit works just as well. Blend until the drink is the desired consistency.

For lunch, instead of popping a personal pizza into the oven, consider swapping out a few ingredients to make a healthier option. Get your kids involved in the food preparation process and it will get them excited about eating right. First, swap the calorie laden pizza dough for a whole grain tortilla. Instead of using a tomato based pizza sauce, try hummus. Next, load with healthy toppings like chopped peppers, onions, grilled chicken and pineapples. If you have a meat lover at home, use meat toppings in moderation. Top your pizza with a sprinkle of cheese and bake in the oven at 450 degrees for 5 minutes.

Regardless of your family’s food preferences, making small changes in the meals you prepare will make a marked difference in the way your children view food. By getting kids involved in the kitchen, they are able to learn what it means to eat healthy and that eating right is fun.