It can be challenging to come up with healthy meals for autistic children who have a limited appetite or prefer bland foods.
Here are a few suggestions…
Smoothies
Smoothies are a great way to pack in a lot of nutrients in a single serving. You can use a base of milk or yogurt and add in fruits, vegetables, and even protein powders to boost the nutritional value. Try making a smoothie with banana, spinach, and protein powder for a tasty and healthy option.
Omelettes
Omelettes are a fun and easy way to sneak in some vegetables. Simply beat together eggs and your choice of vegetables (such as diced bell peppers and onions), and pour the mixture into a muffin tin. Bake until set, and serve with a side of fruit for a well-rounded meal.
Pasta with hidden vegetables: If your child loves pasta, try adding in some pureed vegetables to the sauce. You can use vegetables like zucchini, cauliflower, or sweet potato to add nutrients without changing the flavor too much.
Quesadillas
Quesadillas are a simple and tasty option that can be filled with all kinds of healthy ingredients. Use whole grain tortillas and fill them with protein (such as beans or chicken), vegetables (like bell peppers or spinach), and cheese. Serve with a side of fruit or a small salad.
Baked chicken nuggets
Homemade chicken nuggets are a healthier alternative to the frozen variety, and they can be made with just a few simple ingredients. Combine breadcrumbs, grated Parmesan cheese, and a pinch of garlic powder, and use the mixture to coat bite-sized pieces of chicken. Bake in the oven until cooked through, and serve with a dipping sauce and a side of vegetables.
Veggie dips
If your child enjoys dips, try making some veggie-packed options to serve with whole grain crackers or cut-up vegetables. Hummus, guacamole, and bean dips are all nutritious choices that can be made in a blender or food processor.
Remember to involve your child in the meal planning process and be patient. It may take some trial and error to find healthy meals that your child enjoys, but with persistence and creativity, you can find options that work for your family.
Feel free to browse our food and drink archive or alternatively the BBC have plenty of ideas on their website.
