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Eating healthy is not always easy when kids seem to be drawn (like moths to light) to very unhealthy foods. The staples of most kids diets include such nutrient lacking foods as french fries, chicken fingers, McDonalds cheeseburgers, hot dogs or cookies. These foods are fine as occasional treats, but everyday or even several times a week, they are not ideal for growing bodies. So what is?
Having bowls of cut up fresh fruits and veggies (organic, if you can get it!) on the kitchen table is always a great way to get kids snacking on healthy eats.
The more they see adults snacking on nutritious nibbles, the more likely they will be to keep coming back for more, so make sure you have a few bites as well (remember to always role model). The more your child is introduced to healthy snacks from an early age, the greater the likelihood that these habits will continue throughout life.
Teaching children about nutrition and letting them take part in food preparation will help spur their curiosity while bringing an element of pride to the food. Have your child help make his or her lunch every day. A healthy lunch might include water or a low sugar juice drink, a healthy snack like almonds or whole grain crackers, a sandwich on whole grain bread, a piece of fruit and a cookie sweetened with cane juice rather than high fructose corn syrup or sugar.
Read the labels on the products you buy and make sure that sugar is not listed as the main ingredient (fructose, glucose, etc). Although you may think you are eating healthy, sugar is contained in a wide variety of unsuspected places, like yogurt, crackers, salad dressings, cereal, bread and even some fruit flavored waters. So again, read the labels.
With juices, it is best to buy 100% juice (and even then, still add water). It may sound silly to say 100% when you are buying juice, but if you are reading the labels, you will see that there are lots of other things added to juices. In addition, always buy whole grain cereals, bread and grain products as this will help add much needed fiber to your child's diet to aid in digestion. If your child likes white bread, there are some varieties that have whole grains, so search for these.
Here are just a few ideas of yummy and nutritious snacks that will keep tummies full until dinner and parents feeling good about their children's diet.
- Apples with peanut butter to dip into
- Baby carrots with (sugar free) ranch dressing
- Celery with almond butter and raisins on top
- Multi grain crackers with sunflower butter
- Quinoa with avocado and cherry tomatoes
- Raspberries stuffed with blueberries (my kids came up with this one)
- Bananas sprinkled with a light dusting of brown sugar
Kids like treats, so you can't completely deprive them of cookies and birthday cake. However, there are some great mixes that contain low sugar amounts, multi grain or gluten free flour and organic ingredients. Always read the ingredients and don't be bullied by ney-sayers who think you are nuts for being concerned with nutrition. You are making a choice that could mean the difference between an overweight or diabetic child. Good for you!
One more thing... don't forget, when your kids are done having their snack, let them out to run around and get some exercise!
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