Margery Richer

In the bowl of an electric mixer, stir together 6 tablespoons of no sugar added applesauce, 1/4 cup of sugar and 1/2 cup of brown sugar. The plan is based on eating real foods and plenty of fruits and vegetables. If your child is a picky eater, add veggies into his favorite foods and serve fruit with fat-free pudding or yogurt as dessert.

Foods such as fruits and vegetables are nutrient dense because they provide a lot of nutrition for very few calories.