Made famous by the marketers of fast food franchises, hamburgers are another favorite with kids. Hamburgers are high in protein, but they can also be high in fat, calories and sodium. Krieger recommends that hamburgers be an occasional food, like once a week. Even if you're going to try to lighten them up by making your own turkey or veggie variety, they can still contain a lot of sodium.
Condiments can be a great way to add nutrition to a burger. "If parents start putting lots of different types of lettuces like arugula, spinach or romaine, on their burgers, the children are most likely going to want to try what their parents are putting on," says Krieger.
Did You Know? According to the 2003-2004 National Health and Nutrition Examination Survey, around 19 percent of children ages 6 to 11 are overweight in the United States [source: U.S. DOH, CDC].