Every parent knows that when their kids come rolling in from a school day, hunger strikes the household like a natural disaster screaming for relief. From picky eaters to kids who will eat anything and everything, parents find it challenging to accommodate what kids will like while making sure the snack will keep them on track for healthy growth and development.
Let’s face it, vegetables are boring compared to the colorful packaging of adolescents’ favorite sugary cereals, and do not posses nearly the amount of artificial flavor of most fruit snacks found on the market. The sensitivity of children’s taste buds crave the overpowering flavors of highly processed foods and simple sugars like fried potato chips and cookies, both of which, as the Keebler Elves would tell you, contain “fun in every bite.”
What exactly are the dangers of consuming these types of snacks though?High fructose corn syrup is “‘an addictive ingredient you'll find in processed foods is high fructose corn syrup, which is linked to obesity and diabetes.” This ingredient lurks in soft drinks, cereals, candy bars, and even canned pasta sauce. Make sure to read the ingredients list for this additive. Remember that less ingredients on the list is generally better for you than a long line of preservatives. Refined flours and sugars do not nourish children with essential nutrients that they must obtain through their diet.
So what should I feed my children?
Sugary products such as Lucky Charms and Pop-Tarts may taste great, but they contain simple carbohydrates and high fructose corn syrup. However, these foods can easily be replaced with the natural, sweet taste of fruits, healthy fats found in nuts, and the bone building minerals found in dairy and whole grain products. Nuts provide a great source of essential fatty acids, while fruits and vegetables provide the body with a rainbow of vitamins and minerals. By including low-fat dairy or soy products fortified with calcium and vitamin D, children can build strong bones. Whole grains contain both soluble and insoluble fiber, along with minerals such as magnesium and phosphorus that are essential to the development of bone health as well.
Tips to consider for healthy alternatives
Try substituting avocado for mayonnaise in sandwiches for some healthy monounsaturated fats. Are chips just too good to give up? Make your own sweet potato chips or regular potato chips by cutting the potatoes thinly and baking them with a little bit of olive oil. Another great alternative is whole grain pita chips with hummus, which can be made at home or bought at any grocery store. The packaging of most kids’ cereals and snacks pleases all senses, so counteract that by making homemade snacks look just as appealing. By restricting their favorite sugary snacks completely, they might crave them more. Instead, give them their favorite junk foods sparingly as treats in small portions. Another idea would be to substitute the teeth rotting junk food with a healthy alternative, like frozen yogurt for ice cream. Help your children make the right food choices on their own and make healthy foods seem fun. Try making “Ants on a Log” or fun, interactive snacks (some recipes are included below). Use cookie cutters to make fun shapes out of cheeses or make fruit kebabs with yogurt. Replace soda with sparkling club soda spiked with a little bit of freshly squeezed citrus fruits and honey for a refreshing drink. Always keep in mind that while change is not alway easy, persistence and patience will guide your child into a more healthful direction with their snacking that will last a lifetime.
Recipes:
Pick me up Smoothie:
1/2 cup frozen fruit (make sure it is no sugar added)
1 frozen banana
1/2 cup soymilk/milk
1/2 tablespoon of flax or chia seeds
1/2 cup greek yogurt
1 teaspoon of honey.
Place all ingredients in a blender and blend until smooth.
Ants on a log
4 stalks of celery, rinsed and chopped into 5 inch pieces
2 tablespoons of peanut or almond butter
2 tablespoons of raisins or other dried fruit
Spread the celery sticks evenly with the peanut butter. Place the dried fruit on the peanut butter so that it resembles ants on a log.
http://www.cbn.com/cbnnews/healthscience/2010/June/How-to-Avoid-Processe...
http://allrecipes.com/Recipe/All-Around-Good-Smoothie/Detail.aspx
http://www.livestrong.com/article/129131-nutritional-information-whole-w...
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