Children can be finicky about eating. What is healthy and nutritious isn't always as appealing as junk food. And busy parents often take the line of least resistance when it comes to feeding their children.

"Give them anything so long as they eat,'' they believe. But they're wrong.

Children need balanced meals with items from the four food groups every day in order to build strong, healthy bodies. Snacks must likewise be healthy.

Putting it all together is food editor Carol R. Guthrie, whose cookbook Working Mother, 29-minute Meals is now available at the Bermuda Library. She devotes a whole section to children's recipes -- including ones for finicky eaters, and dishes children can make themselves. She also gives nutritionally balanced menus and nutritional information.

Here's a sampling: EASY CHEESY FRENCH TOAST 1 cup milk 3 tbsp. grated Parmesan cheese 2 eggs 1 tsp. black pepper 4 oz. Muenster cheese, cut into 4 slices 8 slices (cut diagonally 1 inch thick) French bread 2 tbsp. (1 stick) butter or margarine IN shallow dish, combine milk, Parmesan, eggs and pepper; beat with fork until well combined. Put cheese slices between bread slices to make 4 small sandwiches. Dip both sides of sandwiches in egg mixture to coat. Melt butter in large skillet over low heat. Carefully place sandwiches in skillet; cover and cook for 6 to 8 minutes, or until golden brown, turning once and adding more butter if necessary. Makes 4 kid-size or 2 adult servings.

Per kid-size portion: 376 calories, 17 g protein, 19 g fat, 34 g carbohydrate, 155 mg cholesterol, 677 mg sodium.

Serve with Honey-Blueberry Sauce (see recipe below), if you like.

HONEY-BLUEBERRY SAUCE ( Yummy for topping waffles and French toast) 1 10-oz. jar blueberry spreadable fruit 2 tbsp. honey IN small pan over low heat, combine fruit, honey and 1 cup water; heat through, stirring occasionally. Makes about 1 cup.

Per tablespoon: 45 calories, 0 g protein, 0 g fat, 11 g carbohydrate, 0 mg cholesterol, 0 mg sodium.

DELUXE BANANA SPLIT 1 small banana 1 cup cottage cheese 1 orange, segmented 1 pear, cored and cut into chunks 1 cup seedless red grapes, halved 3 tbsp. granola ground cinnamon CUT banana crosswise in half; then cut each piece lengthwise into quarters.

Divide banana and cottage cheese between 2 cereal bowls. Top each with some orange, pear, red grapes and granola. Sprinkle with cinnamon. (Feel free to add other goodies -- try chopped dates or dried apricots, raisins, chopped nuts, sunflower seeds and/or wheat germ.) Makes 2 kid-size servings.

Per kid-size portion: 197 calories, 9 g protein, 5 g fat, 32 g carbohydrate, 8 mg cholesterol, 218 mg sodium.

WHOLE-WHEAT BUTTERMILK FLAPJACKS 3 cup whole-wheat flour 3 cup all-purpose flour 1 cup wheat germ 3 tbsp. sugar 3 tsp. baking powder 1 tsp. baking soda 1 tsp. salt 3 eggs 2 cups buttermilk 1 cup cottage cheese 3 tbsp. butter or margarine, melted 1 tsp. vanilla extract 1 tbsp. salad oil, or as needed Peanut butter (optional) IN a large bowl, mix first 7 ingredients until well combined. In medium bowl, beat eggs, buttermilk, cottage cheese, melted butter and vanilla extract until well combined. Add egg mixture to dry ingredients; stir until just combined.

Heat large skillet over medium heat; brush with some of the oil. For each flapjack, pour about 1 cup batter into skillet (see Note below); cook for 2 minutes, or until bubbles form on surface and edges are slightly dry. Turn and cook other side for 2 minutes, or until brown. Transfer to an oven proof plate; keep flapjacks warm in a 200 degrees F. oven. Repeat with remaining batter, brushing skillet with oil as necessary. Spread some peanut butter (if using) between flapjacks; drizzle with Honey-Blueberry Sauce. Or top with sliced fresh fruit, honey or maple syrup and vanilla yogurt. Makes about 16 flapjacks.

Per flapjack: 117 calories, 5 g protein, 5 g fat, 14 g carbohydrate, 48 mg cholesterol, 258 mg sodium.

Note: For an extra-tempting treat, make a flapjack with your child's initial! Using a small spoon, drizzle about 1 tablespoon batter in skillet to form an initial. (Write initial backward for "N'', "K'', etc.) Cook for 2 minutes.

Pour 1 cup of batter over the initial to form a flapjack and continue cooking for about 2 minutes (initial will be browner). Turn flapjack and cook other side for about 2 minutes.

CRUNCHY CEREAL SUNDAE DINNER Cereal isn't just for breakfast time anymore! This fuss-free dish is a complex-carbohydrate feast that's super for supper. For the most nourishing meal, look for cereal that's low in sugar, fat and salt.

1 cup dry cereal (or let kids combine a few) 1 cup milk 1 cup fruit-flavour yoghurt 1 cup of your child's favourite fruit, sliced 2 tbsp. chopped walnuts or peanuts (optional) PLACE cereal in serving bowl. Add milk; top with yogurt and fruit. Sprinkle with walnuts, if you like. (Other toppings might include wheat germ, toasted shredded coconut and/or chopped dried fruit.) Makes 1 hungry kid-size or 1 adult serving.

Per kid-size portion (with mixture of toasted-oat cereal, bite-size shredded wheat and mixed-grain cereal with nuts and raisins): 383 calories, 14 g protein, 7 g fat, 70 g carbohydrate, 22 mg cholesterol, 319 mg sodium.

This nutritionally balanced meal is fine to serve all by itself.

TASTY TUNA TAMALES ( Give kids a boost of iodine, selenium and vitamin D with these Mexican roll-ups 1 6 1 oz. can water-packed tuna, drained 2 tbsp. plain, nonfat yoghurt 2 tbsp. cholesterol-free, reduced-calorie mayonnause 3 tsp. ground cumin 6 7-inch flour tortillas 1 cup prepared mild salsa 3 oz. Monterey Jack cheese, cut into 6 slices MIX first 4 ingredients in bowl. Heat large skillet over medium heat. Add 1 tortilla; heat 15 seconds each side, or until just pliable. Remove to work surface. Spoon 2 tsp. salsa in centre of tortilla, top with about 2 tbsp. tuna mixture and 1 slice cheese. Fold up bottom edge of tortilla to cover part of filling; then fold in sides. Fold top of tortilla down like an envelope to enclose filling. Roll over and press gently to flatten slightly. Repeat with remaining tortillas/filling. Reduce heat to low. Place filled tamales in skillet, seam-sides down. Cook 2-3 minutes, or until lightly browned and heated through, turning once. Makes 6 servings.

Per serving: 217 calories, 15 g protein, 5 g fat, 25 g carbohydrate, 24 mg cholesterol, 497 mg. sodium.

MINI KETCHUP MEATBALLS ( This is a basic recipe to use in a variety of winning ways) . 6 strips bacon, cooked and crumbled (optional) 2 lbs. lean ground beef 2 cups fresh bread crumbs 2 eggs 1 cup milk 1 cup grated Parmesan cheese 2 tbsp. chopped parsley 1 tbsp. prepared mustard 3 tsp. salt 3 tsp. black pepper 1 cup ketchup 1 tsp. salad oil PRE-HEAT oven to 350 degrees F. In large bowl, mix bacon (if using), beef, bread crumbs, eggs, milk, cheese, parsley, mustard, salt, pepper and 1 cup of the ketchup until combined. Shape mixture into 1 1 -inch balls. Heat oil in large skillet over medium heat. Add meatballs in batches; cook until browned (no need to cook through). Place meatballs on large baking sheet, brush with remaining ketchup. Bake for 30 to 35 minutes, or until cooked through. Serve with Crazy Ketchup Dipping Sauce (recipe follows).

Makes 12 kid-size or 6 adult servings.

Per kid-size portion: 210 calories, 16 g protein, 13 g fat, 7 g carbohydrate, 84 mg cholesterol, 397 mg sodium.

CRAZY KETCHUP DIPPING SAUCE ( Simple to prepare -- also tastes terrific with hamburgers).

1 cup ketchup 2 tbsp. mayonnaise 2 tsp. lemon juice 1 tsp. black pepper IN small bowl, mix all ingredients until well combined. Makes about 1 cup.

Per tablespoon: 43 calories, 0 g protein, 3 g fat, 4 g carbohydrate, 2 mg cholesterol, 200 mg sodium.

NO-YUCKY-STUFF SPAGHETTI SAUCE Little ones will love this mild and smooth-textured sauce. They won't even know there are vegetables in it! 1 cup (1 stick) butter or margarine 2 medium carrots, chopped 2 medium stalks celery, chopped 1 small onion, chopped 1 small clove garlic, minced 2 28-oz. cans Italian plum tomatoes, drained (reserve liquid) 2 tsp. dried basil 2 tsp. sugar 1 tsp. salt 1 tsp. black pepper 1 tsp. dried oregano 2 tbsp. chopped parsley (optional) MELT butter in large pot over medium-low heat. Add carrots, celery, onion and garlic; cover and cook for 15 minutes, or until very tender, stirring occasionally.

Transfer vegetable mixture to blender or food processor fitted with steel blade; add tomatoes and puree until completely smooth. Return vegetable-tomato puree to pot. Stir in reserved tomato liquid, basil, sugar, salt, pepper and oregano. Increase heat and bring to a boil. Reduce heat to low; partially cover and simmer for 1 hour, stirring frequently. Add parsley (if using) during last 5 minutes of cooking. Serve sauce over pasta. Makes abut 6 cups.

Per 1 -cup kid-size portion: 36 calories, 1 g protein, 2 g fat, 4 g carbohydrate, 5 mg cholesterol, 224 mg sodium.

DUNK 'N' DIP CRISPY CHICKEN NUGGETS 2 eggs 1 cup all-purpose flour 2 cup plain dried bread crumbs 1 cup crushed potato chips 1 tsp. black pepper 1 tsp. salt 1 1 lbs. boneless, skinless chicken breasts, cut into 1 1 -inch chunks 1 cup salad oil IN shallow dish, beat eggs with 2 teaspoons water. Spread flour in second shallow dish. In third dish, mix bread crumbs, potato chips, pepper and salt.

Dredge chicken pieces in flour, shaking off excess; then dip in egg, letting excess egg drip back into dish. Roll in crumb mixture to coat; place on wire rack. Heat 2 tablespoons of oil in large skillet over medium heat. Add enough chicken to fit in a single layer without crowding; cook for 5 to 6 minutes, or until browned and cooked through, turning occasionally.

With tongs, transfer cooked chicken to a baking sheet lined with paper towels; keep warm in a 200 degrees F. oven. Repeat with remaining chicken, adding oil as necessary to skillet. Serve nuggets with Buffalo Bill Barbecue sauce and/or Tutti-Frutti Sauce (recipes follow). Makes 8 to 10 kid-size of 6 adult servings.

Per kid-size portion: 249 calories, 21 g protein, 13 g fat, 12 g carbohydrate, 91 g cholesterol, 207 mg sodium.

TUTTI-FRUTTI SAUCE 1 8 3 oz.-can apricot halves or sliced peaches in light syrup, undrained 2 tbsp. apricot jam 2 tbsp. cider vinegar 1 tbsp. prepared mustard COMBINE all ingredients in small saucepan over medium heat. Bring mixture to a boil; reduce heat to low and simmer for 5 minutes. Pour into blender or food processor fitted with steel blade; blend until smooth. Makes about 2 cup.

Per tablespoon: 28 calories, 0 g protein, 0 g fat, 7 g carbohydrate, 0 mg cholesterol, 21 mg sodium.

PINT-SIZE BURGER BISCUITS ( A special kid's version of a burger) 1 cup all-purpose flour 1 1 tsp. baking powder 1 tsp. salt 2 tbsp. butter or margarine 6 slices American cheese, diced 11 cups plus 1 tbsp. milk 3 lb. lean ground beef For biscuits: Preheat oven to 450 degrees F. Lightly grease baking sheet. In medium bowl, mix flour, baking powder and salt until well combined. With pastry blender or 2 knives, cut in butter until mixture resembles coarse crumbs. Add cheese and toss until combined. Add 1 1 cups of the milk; with fork, quickly stir just until mixture forms a soft dough and leaves sides of bowl. With floured hands, knead dough 2 to 3 times, or until dough holds together. On lightly floured surface, roll or pat out dough to about 1 -inch thickness.

With 2 1 -inch biscuit cutter, cut out rounds; re-roll trimmings and cut out (will make about 6 biscuits). Place biscuits on prepared baking sheet; brush tops with remaining 1 tablespoon milk. Bake for 12 to 15 minutes, or until golden brown. To prepare burgers: PREHEAT broiler. Shape beef into 6 thin patties; place on broiling rack 3 to 5 inches form heat source. Broil for 4 to 6 minutes, or until of desired doneness, turning once. (If your kids like cheeseburgers, quarter a few extra slices of American cheese; place 1 or 2 quarters on each burger during last minute of cooking.) Split biscuits in half with a fork; place burgers on bottom halves of biscuits. Add favourite condiments and sandwich burgers with biscuit tops.

Serves 6 kids or 3 adults.

Per kid-size portion: 310 calories, 17 g protein, 19 g fat, 17 g carbohydrate, 68 mg cholesterol, 579 mg sodium.

BANANA-BERRY CONES ( Serve the gang a sure-to-please treat full of calcium for strong bones as well as infection-fighting vitamin C.) 1 cup mixed diced banana and strawberries 1 cup part-skim ricotta cheese 3 tbsp. strawberry all-fruit preserves 4 sugar cones Coloured sprinkles or granola (optional) IN a small bowl mix diced fruit, ricotta and preserves. Place cones in small glasses to hold them steady; fill with ricotta mixture. Top with sprinkles or granola (if using). Makes 4 servings.

Per serving: 179 calories, 8 g protein, 5 g fat, 26 g carbohydrate, 19 mg cholesterol, 112 mg sodium.

APPLE-CINNAMON BUCKWHEAT MUFFINS ( These muffins are high in vitamin E, which is vital for muscles and red blood cells).

1 cup raisins 1 cup apple juice 3 cup buckwheat flour 3 cup all-purpose flour 1 cup wheat germ 1 tsp. baking soda 1 tsp. ground cinnamon 1 tsp. salt 1 cup butter or margarine, softened 1 cup packed light-brown sugar 1 egg 1 cup unsweetened applesauce PRE-HEAT oven to 375 degrees F. Grease a 12-cup muffin pan or line with paper liners. In small bowl, combine raisins and apple juice; let stand while preparing batter.

In medium bowl, mix buckwheat flour, all-purpose flour, wheat germ, baking soda, cinnamon and salt until well combined.

In large bowl, with electric mixer on medium speed, cream butter. Add brown sugar and egg; beat until light (mixture may look slightly curdled). With wooden spoon, stir in raisins with juice and applesauce. Add flour mixture; stir just until combined. Spoon batter into prepared muffin cups, filling each three-fourths full. (Fill empty cups halfway with water.) Bake for 25 minutes, or until toothpick inserted in centre comes out clean.

Serve with Sesame Peanut Butter (recipe follows), if you like. Makes about 10 muffins.

Per muffin: 207 calories, 4 g protein, 7 g fat, 34 g carbohydrate, 38 mg cholesterol, 210 mg sodium.

ORANGE SMOOTHIE ( This quick-fix shake gives kids a yummy dose of calcium, plus phosphorus to help muscles work right).

8 oz. peach or apricot low-fat yogurt 1 cup orange juice 2 tbsp. nonfat dry milk (optional) 1 tbsp. honey 1 tsp. vanilla extract 6 ice cubes IN blender on medium-high speed, blend all ingredients until smooth and creamy. Makes 2 servings.

Per serving: 180 calories, 5 g protein, 1 g fat, 37 g carbohydrate, 5 mg cholesterol, 67 mg sodium.

SLICED MEAT LOAF WITH HERBED CHEESE TOPPING ( Great for dinner -- then slice and freeze any leftovers for a ready-made lunch.) MEAT LOAF 1 1 lbs. lean ground beef 1 lb. lean ground pork 2 cup seasoned dried bread crumbs 1 cup prepared spaghetti or tomato sauce 1 egg 1 large clove garlic, minced 1 medium onion, finely chopped 1 medium tomato, chopped 1 tsp. dried oregano 1 tsp. salt TOPPING 2 tbsp. seasoned dried bread crumbs 1 tbsp. grated Parmesan cheese 1 tsp. dried basil 1 tsp. dry mustard PREHEAT oven to 350 degrees F.

For meat loaf: In medium bowl, mix all ingredients except topping until just combined. Press mixture into 9-by-5-inch loaf pan.

For topping: In small bowl, mix all ingredients; sprinkle over meat loaf. Bake for 1 hour, or until cooked through. Refrigerate well before slicing. Makes about 8 servings.

Per serving: 290 calories, 24 g protein, 16 g fat, 11 g carbohydrate, 104 mg cholesterol, 542 mg sodium.

GRANOLA POPCORN SNACKS 1 cup honey 1 cup (1 stick) butter or margarine 1 tsp. ground cinnamon 8 cups unsalted popcorn (about 1 cup unpopped corn) 1 cup unsalted peanuts 1 cup chopped mixed dried fruit (pitted dates, apricots, pears) 1 cup shredded coconut, toasted PRE-HEAT oven to 350 degrees F. In saucepan over medium-high heat, bring honey, butter and cinnamon to a boil. Reduce heat to low and simmer for 8 minutes; stir occasionally.

In large bowl, combine popcorn, peanuts, dried fruit and coconut. Gradually pour honey mixture over popcorn mixture, tossing constantly with a spoon.

Spread mixture on ungreased non-stick baking sheets. Bake for 10 minutes, stirring popcorn occasionally. Cool completely before placing in an airtight container or bags. Popcorn will keep for up to 1 week. Makes about 9 cups.

Per cup: 180 calories, 3 g protein, 11 g fat, 21 g carbohydrate, 14 mg cholesterol, 65 mg sodium.