Simple and easy to make, grilled cheese is a hot, kid-friendly sandwich. According to Tanner-Blasiar, cheese is a good source of both calcium and protein, but she recommends choosing a low-fat variety. A great way to add fiber to the meal is by adding whole-wheat or whole-grain bread [sources: Tanner-Blasiar, Krieger]. Instead of using butter that can add calories and fat to a grilled cheese, Krieger recommends going with a butter spray or a cooking spray.
For a well-balanced meal, add vegetables and fruits to the mix. "As a parent, encourage a variety of colors when making a meal," says Tanner-Blasiar. "These different colors bring with them different vitamins and minerals."