Bulk Up Deli Sandwiches
Keep your child's favorite meat (just consider buying a low-sodium version), but change the bread and condiments, suggests Jill Castle, R.D., coauthor of Fearless Feeding: How to Raise Healthy Eaters From High Chair to High School.
Roast Beef Roll-Up Spread a lettuce leaf with 1 tsp. hoisin sauce, top with a slice of roast beef and 1 Tbs. shredded carrots. Roll up; secure with a toothpick. (44 calories, 1g fat)
Thanksgiving Turkey Mix 1/4 cup light cream cheese, 2 Tbs. canned pumpkin, and 1/4 tsp. ground cinnamon. Spread 1 Tbs. on bottom of a small roll; store extra in fridge for up to 3 days. Top with 1 Tbs. dried cranberries, butter lettuce, and low-sodium turkey breast. (190 calories, 6g fat)
Ham & Pear Mix 1/4 cup nonfat plain Greek yogurt, 1 1/2 tsp. chopped fresh dill, and a bit of salt. Spread 1 Tbs. on a slice of whole-wheat bread; store extra in fridge for up to 3 days. Top with thin slices of low-sodium ham and thin pear slices. Cover with a slice of white bread. Cut in half; flip one half for a "zebra" effect. (182 calories, 2g fat)
Strawberry Chicken Fill half of a whole-grain pita pocket with 1/4 cup baby spinach leaves, 6 strawberry slices, 2 oz. leftover shredded rotisserie chicken, and 1 tsp. honey mustard. (152 calories, 3g fat)
Pizza Muffin Layer 2 thin slices salami, 1 or 2 slices tomato, and 1 slice part-skim mozzarella cheese on the bottom half of a toasted whole-grain English muffin. Add muffin top. (170 calories, 6g fat)