I often get asked what I feed my children. I have a 3.5 and almost 2 year old so I can only relate to that age group at this point. Please note that its not too late to make changes even if your children are older.
If you're concerned about what your children are eating and are afraid that they will not except change then here are some tips:
Lead by example: If you are making good choices, they will follow. I make a big deal about how healthy and good for me the food is that I eat and it makes my kids excited. I also turn down foods that I wouldn't want them to eat and by seeing this often enough I see them turn down the same foods. I'm not saying that I don't splurge or that I don't let them enjoy all types of treats, I just make sure they know its a treat or special occasion.
Get the other parent and caretakers on board: A rule in my house is that even if my husband isn't crazy about something I made he has to pretend he is, lol. If your children see the other parent turning down healthy options and making poor decisions then they will follow. I see this happen all the time especially when Dads are not on board with healthy eating.
Don't buy it!: Most kids don't have a job or money, so if you don't buy it or pack it in their lunch then you are decreasing their chances of being exposed to it. Yes there will be friends houses and parties, but at least you know at home they are making good decisions.
Make it tasty and fun: I try to get my preschooler involved in prepping meals so that she feels attached to the creations and excited to eat them. When her Dad gets home she will tell say "Daddy look what I made for dinner!"
On an average week here are some things I prepare for my family...
Note - 90%+ of my ingredients are local or organic
Like most kids mine like pretzels and veggies straws, but I try to keep those to a minimum or sadly for bribery.
The main snacks I give them are fruit, veggies and hummus, chips and salsa, veggies or chips and guacamole.
Peanut butter and jelly on sprouted grain bread like Ezekial: I buy organic peanuts from www.nuts.com and either use homemade jam (which I'm about to start canning again) or organic store bought. You can fine my homemade peanut butter and peanut butter ice cream, Here
Grilled Cheese - I use sprouted bread and organic raw cheddar and press it in a panini press without any oils or butter. They seem to love it.
Veggie Wraps on sprouted grain wraps - lettuce, sprouts, shredded veggies, with a spread or dressing and they eat it up!
My local grocery store just started carrying organic nitrate free deli meats. It is literally just meat and salt (careful some companies use carrageenan and other fillers even if they are organic). On occasion I will incorporate some turkey or ham.
My kids love carrots, celery and cucumbers so they always have a side for lunch. Test out some different veggies and dips and see what they like.
Also, my preschooler loves salad so I usually share my salads with her as well. (again, lead my example)
They really eat whatever we make for dinner which ranges from pasta, pizza, soups, crockpot dishes, rice and beans, or whatever I can think up.
For pasta I use rice pasta, see photos. Since I grew up in a house where we ate pasta 3-4 times a week, I have tons of variations that I use. I also do raw spiralized zucchini pasta which is a big hit, see Here
I buy an organic frozen veggie mix of carrot, pea, and edamame from Costco and add it to a lot of dishes if I'm in a veggie bind. Also, they love broccoli so I make that as a side pretty often.