The Busy Parent's Guide --Healthy Food for Kids
Healthy Food is the foundation for strong healthy children. But as most parents know, getting it on the table quickly and easily and getting your child to eat healthy can be difficult and time consuming.. I'm a busy mom with two children and I'm passionate about cooking and healthy food choices. I've been researching and testing and searching for ways to simplify life in the kitchen and stop the struggles over food for years. Nowadays life has become so busy that we can't afford to fall ill. Now I want to share this information with you in a quick and easy to read format that provides you with all the information you need to make great food choices for your children.
What busy parents can do ?
Have Quick and Easy Fallback Recipes for those Busy Days (and aren't they all busy?. )Engage Your Child in the Process - No More Snacks and Lunches in the Garbage! Understand What Your Childs' Nutritional Needs Are, Every Step of the Way, From Babies to Teenagers. Share Helpful Meal Preparation and Meal Planning Information With Other Parents, No One Formula Works for All And Enjoy the Process of Providing Great Food for Your Family...It Feeds Everyone's Soul! Just want the facts? No problem! Each page begins with the highlights, an easy to read summary when you want the information quickly followed by the details if you want more. There is more to healthy food than fruits and vegetables. This BLOG is designed to give you the information you need to find healthy, delicious food and tips on serving it, AND some practical useful tools AND TIPS to help you achieve a healthy diet for everyone in your family.
Look for information on ....
Saving Time and Money Grocery Shopping
Organics - Just How Important Are They?
How to Quickly Read and Understand Food Labels
Food Safety Issues
Dealing with Picky Eaters
Getting the Kids Involved (seriously they are one of your best resources!)
We've got some great tools to get you going and help you stay organized. So let's get started!
NUTRITION FACTS - WHAT YOU REALLY NEED TO KNOW TO GROW HEALTHY KIDS!
Fats, Carbs, Proteins - how much does your child need and when?
Iron, Calcium and Omega 3's - could your child be at risk during their growth years? Check out these basic nutrition facts and their importance to your child's healthy growth.
What are the best sources for these important nutritional building blocks? Here is your quick and easy guide to the basic nutrition facts and how to use them to provide a healthy and balanced nutritional diet for your children. In General.....Your passion for healthy food is probably the single most important habit you can pass on to your kids. Young children learn best by modelling their parents' behavior. It has been said that children's eating habits and taste buds are generally determined by the time they reach kindergarten. One of the most important things you can do is to expose them to a wide variety of healthy foods, fruits, vegetables and whole grains early on that you also enjoy. Children's stomachs are small (close to the size of their fist) so it is vitally important to limit their intake of junk food, save space for the real foods that support strong healthy growth.
Children will rarely sit down and eat a balanced meal - they are much more suited to grazing throughout the day, offer a variety of healthy food more often. Evaluate their nutritional intake over a period of a week to get a better idea of how balanced their diet is. And finally, almost all the food we eat is more efficiently absorbed and utilized by our bodies if it's combined with food from other food groups. For example - rice and beans, cereal and milk, pasta and cheese are all more nutritious together than on their own.
THE POWER OF PROTEINS
Nutrition Fact: Proteins are the primary amino acid building blocks for all of us. They are part of every cell in our body. And are vital for the growth and repair of our muscles, bones, skin, digestion and hormones. Play a key role in producing antibodies to strengthen our immune systems and supply energy for our bodies. Some of the essential fatty acids are not produced by our bodies so you need to add them to your child's diet, in particular Omega 3 fatty acids which are important for building healthy brain cells. Children require more protein per unit of body weight than adults to facilitate their faster growth rates, It is also recommended to increase protein intake during growth spurts and when we're healing from physical injuries. It is fairly easy to consume the right amount of protein daily - for a 7 year old child this would equate to 2 cups of milk and two small chicken fingers or one cup of yogurt and 1/2 cup of beans.
For a list of important foods and their protein values and how to figure out your child's daily protein requirements click here. Nutrition Facts and the Power of Proteins
THE SKINNY ON FATS
Nutrition Fact: Good fats are an essential part of your child's diet. Fat is needed for: Brain development - omega 3's and other essential fatty acids are vital for healthy brain and nerve development .Energy - children are much more active and have higher metabolic rates which burn fat much faster than adults. Digestion - fats slow down the digestive system allowing the vitamins and minerals to be absorbed by the body .Building Hormones and healthy skin. Cushioning for our bodies internal organs Not all fats are created equal - the best fats are those in liquid form, eg. oils vs shortening which is saturated and hydrogenated. Unsaturated fats are healthier (monounsaturated and polyunsaturated) than saturated fats. Avoid trans-fat and hydrogenated or partially hydrogenated fats. Babies and children need a much higher percentage of fat in their diets than adults .For a list of healthy fats and your child's daily requirements click here.https://healthy-kids.com.au/food-nutrition/nutrients-in-food/fats/
TO BE COMPLEX OR NOT? -
CARBOHYDRATES Nutrition Fact: Carbohydrates supply us with our main sources of energy. Carbohydrates can be simple such as sugar or complex such as legumes and whole grain bread which are much better for your body. Simple carbohydrates may supply the body with energy but are also more likely to cause spikes in your child's blood sugar leading to further cravings of sugar. Sugar is responsible for suppressing the body's immune system for several hours after being eaten. Complex carbohydrates are contained in foods which take longer for us to digest - the more fiber in a particul particular food the more nutrients that will be absorbed into the body. Hence fruit juice without the fiber from the fruit is absorbed into the body much quicker without the benefits of slower digestion for the body to absorb the valuable vitamins found in fruit. If your child is going to consume sugar be sure to get some high fiber foods into them at the same time.
3 VITAL MINERALS AND FATS The most common nutrient deficiencies found in children's diets are calcium, iron and omega 3 fatty acids. Nutrition Fact: Calcium is important when your child or teenager are growing bones or healing from injuries. In fact the bone foundation put down in your childhood is directly correlated to your bone health in adulthood. Not only does it provide for strong bones and teeth, it also contributes to a healthy heart, blood, nerves and muscles.
Nutrition Fact: Iron helps to transport oxygen through your blood stream and is also important for the neurotransmitters in your brain to transmit from one nerve to another. Babies, growing teenagers and menstruating teens may be at risk for low iron levels.
Nutrition Fact: Omega 3 fatty acids are contained in the membranes surrounding the nerve and brain cells and have been linked to everything from heart disease to children's attention spans and scholastic abilities. It is important to note that the human body does not produce the omega 3 fatty acid and so they must be consumed in our diets. It is estimated that a majority of children today are low on omega 3 fatty acids due to poor food diets.
PROTEINS ARE POWERFUL BUILDING BLOCKS FOR GROWTH
Here's your quick and easy guide to some top healthy protein sources and how much your child needs for their age. Protein is vitally important to the growth of healthy muscles, organs and bones in children and the good news is that's it's pretty easy to ensure that your child is getting enough protein.
Daily Requirements
0 - 6 months 9 grams
6 mos - 1 year 13 - 14 grams
1 - 4 years 13 - 16 grams
4 - 6 years 16 - 24 grams
10 - 15 years 30 - 75 grams
over 15 60 grams
More specifically your child's protein needs are based on a ratio of 1 gram per pound of body weight at birth decreasing to 0.5 grams per pound of body weight around age 7. Protein is readily available in our North American diet so the question really becomes which are the healthiest sources of protein for your child. Some consideration can be given to adding additional protein during growth spurts, and when the body is healing from a physical injury. Starting the day off with a healthy serving of protein as part of a balanced diet sets your child up with a good source of sustainable energy for the day that won't cause any sudden spikes in their blood sugar.
TOP SOURCES OF HEALTHY PROTEIN HIGH VALUE PROTEIN FOODS (that Kids Will Eat)
Healthy Proteins Protein/50 grams
Fish all types 9-14 = 1.5 oz
Nuts-almonds, walnuts,peanuts 7.5-11 = 1/2 cup
Nut Butter-almond, hazelnut, peanut 13 = 2 TBSP
Lean Beef/Veal 14 = 1.5 oz
Lean Turkey/Chicken 12 = 1.5oz
Cheese-goat, mozzarella, cheddar, parmesan 11-15 = 1.5 oz
Beans-lentils, mung, kidney, refried 3.5 = 2 TBSP
Baked Beans 2.5 = 2 TBSP
Edamame (soybeans) 5.0 = 2 oz
One Egg 5.5 = 1/2 egg
Dairy ( milk, 1%) 2.0 = 2.0 oz
Whole Wheat Pita 5 = 2/3rd pita
Whole Wheat Bread 6.5 = 1.5 slices
Spirulina Seaweed 28 = 1/2 cup
Tofu, firm 8 = 1/3 cup
Kashi Granola 6 = 1/2 cup
Oatmeal, cooked 8 = 2/3 cup
Brown Rice Cakes 1.0 = 1 cake
Brown Rice 4.0 = 1/3 cup
Tahini - (sesame seed paste) 9.0 = 2 tbsp
The above list are healthy high protein foods that most children would enjoy. Not included in this list are protein enriched pastas, breakfast cereals and other processed foods which would also contribute to a protein rich diet.https://www.betterhealth.vic.gov.au/health/healthyliving/protein
TRANSLATING THE PROTEIN REQUIREMENTS INTO YOUR CHILD'S DAILY DIET
Protein is readily available in our North American diet so the question really becomes one of which are the healthiest sources of protein for your child? Some consideration can be given to adding additional protein during growth spurts, and when the body is healing from a physical injury.
Following are some examples designed to meet your child's daily protein requirements.
For Babies: Mother's breast milk (or infant formula) contains the exact amount and type of protein baby requires until 6 months. And breast milk (or formula) should be their main source of protein until they are over a year old.
14 grams/day
One cup of milk and 2 tbsp of beans and one small slice of cheese
Breakfast smoothie with yogurt, orange juice, and banana and one slice of whole wheat toast and brown rice cake later in the day
One serving 2 tbsp of fish or meat, brown rice and beans
Grilled cheese sandwich on whole wheat
Breakfast cereal with milk and brown rice cake with 1 TBSP nut butter
The Secret to Simple and Healthy Snacks for Kids
Healthy Snacks for Kids are an important contribution to their overall nutrition. It's an easy way to load them up with healthy fruits and vegetables, complex carbs and good sources of protein so don't miss this opportunity to add vital nutrients to their diets easily.
Here are some Quick and Easy Healthy Snacks for Kids Click Here for Healthy Dip Recipes
HEALTHY DIP RECIPES FOR EASY TO PREPARE SNACKS
Healthy Dip Recipes that are Easy to Prepare! There's nothing that kids of all ages love better than dipping their food. While ketchup seems to be the preferred dip - one look at the label of ketchup should persuade you to get creative. (Too much sugar and salt!) Print off this page of easy to prepare dips and snack recipes your kids will love!
Salsa
Salsa is a great healthy alternative to ketchup. Basically it's a mixture that starts with diced tomatoes and goes from there.
Start with any tomatoes you have on hand and add any of the following ingredients to taste. Chop it all up finely, or pulse it in a food processor to your desired consistency. Refrigerate the leftovers for up to 4 days. Green Onions or sweet onions, lime juice, cilantro or basi,lGarlicSalt and Pepper,Serrano Chili Pepper Olive Oil
Hummus
Hummus, made from chick peas is an excellent source of protein and Omega 3 EFA's. It's so easy to make and most children I know love the garlic flavor of it.
Ingredients: 1 can chickpeas (19 0z or 540 ML) (rinsed under cold water) 3 TBSP lemon juice1 TBSP Olive Oil1 TBSP Sesame Oil1 Garlic Clove1/4 tsp Cumin . Combine all in a food processor until smooth.
There are many different variations for hummus - another popular version substitutes 2 TBSP of tahini for the olive and sesame oils. Tahini is a paste made from sesame seeds and has many health benefits. Or add in 1/2 of a roasted red pepper and blend to amp up the health benefits. Hummus will keep in the fridge for up to 4 days.
Guacamole
Made from avocados, guacamole is an excellent source of fiber and vitamins for children.
Ingredients:1 Ripe Avocado1 TBSP finely diced red or sweet onion (optional) 1 tsp lime juice salt to taste
Other Optional Ingredients: 1/4 tsp cumin1 Tb sp cilantro1 small garlic clove, Diced Tomato Serrano Chili .Mash the avocado with a fork, finely dice all the other ingredients and add to the avocado along with the salt and lime juice. Guacamole doesn't generally keep very well - it goes brown. Lay a piece of plastic wrap and press it gently onto the dip to keep it from going brown before you use it. There's nothing that turns a kid off faster than brown guacamole.
Pesto
Pesto is a delicious Italian mixture of basil, pine nuts and parmesan cheese.
Ingredients: 2 cups fresh basil leaves, packed3 tablespoons pine nuts or walnuts3 garlic cloves, finely minced 1/4 cup grated Parmesan cheese1/2 cup Olive oil
Add the basil to a food processer and pulse, then add each of the ingredients pulsing after each one.
Other Variations: Substitute fresh spinach or arugula for some or all of the basil, Substitute any type of nut in for the pine nuts or walnuts
Other Healthy Alternative Dips
Yogurt ( Greek style is best, it's thick and FULL OF flavor) combined with your favorite seasoning(s)Add a little lemon juice and fresh herbs to yogurt or a mixture of low fat yogurt and sour cream. Open a can of beans, pop them into the food processor with any of these, chili, onion or garlic powder, hot sauce, green onions, diced tomatoes....
HEALTHY SNACKS FOR KIDS
Be Prepared - Some Helpful Tips on Serving Healthy Snacks
My experience has shown that hungry children will walk into the house and look for whatever is closest, especially after school. A plate of cut up veggies and some dip and a bowl of nuts sitting on the counter seem to draw them in without a fuss.
Read through our list of easy, healthy snacks (click here) with your child to trigger some new snack ideas and to remind them of how many choices they actually have. Pick a few to try for the week, some old and some new - add them to your grocery list and you're halfway there!
Post the list somewhere in the kitchen to remind them (and you) of the number of choices you have.
Group the snacks together in the fridge and/or cupboard and you've got a "Go To" familiar spot whenever someone's hungry. It helps to even have a special "basket" where the snacks reside. Pick up some easy to clean plastic ones - smaller ones for the fridge (you may need two) and some for the pantry or cupboard.
Cut up some extra veggies when you're making dinner - pack them up in ready to go containers for lunch boxes or backpacks and pop them in the fridge. If you're already in the kitchen before or after dinner - cut and pack some fruit, make the hummus or rice pudding - anything you can to prepare ahead of time and you're ready for the after school snack dive, or grab and go in the morning. Check out our easy recipes for Healthy Snacks and Healthy Dips
HEALTHY SNACK RECIPES FOR KIDS -TASTY AND EASY TO PREPARE
Check out some of our easy and healthy recipes that your kids will enjoy. All of these recipes can be custom tailored to your kids tastes!
1] Quesadillas, 2] Homemade Apple sauce 3] Tortilla Pinwheels 4] Baked Potato 5] Rice Pudding 6] Pita Pizzas 7] Zuccini Pancakes
1] Quesadillas
(Prep Time: 5 minutes) Grilled Cheese with a twist. Quesadillas are faster to prepare than grilled cheese and kids love them. Quesadillas also make a fast nutritious meal for lunch or dinner, and leftovers can easily be tucked into your child's lunch kit. Quesadillas are a good source of protein and calcium.
2[ Tortilla Wraps (found in the bakery section)
Shredded Cheese (Mozzarella, Cheddar, Parmesan, any of your favorites)
Other Ingredients: Sliced mushrooms, green onions ,black olives, sliced fresh tomatoes, diced Chicken pieces, avocado, roasted red peppers, corn, canned black beans Place a cast iron or other large nonstick fry pan on med high heat and put one tortilla shell in the pan, Cover with shredded cheese Add other ingredients - optional Place a second shell on top, grill for 1-2 minutes, flip over and grill another minute. When the cheese has melted, remove from the pan, and cut into triangles .A second easy way to prepare a quesadilla is to just cover half the tortilla with your ingredients, fold over in half, and flip to heat the other side. Serve plain, or with salsa, sour cream and/or guacamole for dipping.
3] Easy Homemade Apple Sauce
(Prep Time: 10 minutes
Cooking Time: 25 minutes)
Kids love applesauce, and it's great for babies too. If you make your own you can cut back on the sugar content. Applesauce is a good source of fiber and Vitamin C.
Ingredients: 5 apples cored and cut into chunks. Peel them if you're making the applesauce for babies and young children to avoid a choking hazard. Otherwise leave the peels on for color and added nutrition. Pick up an inexpensive apple corer at the grocery store to quickly core and cut apples.
1/4 cup brown sugar , 1/2 Tbsp cinnamon Splash of water
Put apples, brown sugar and cinnamon into a large saucepan and add a large splash of water. Cover with a tight fitting lid and bring to a simmer over a high heat. Turn the heat down and simmer until the apples are very soft, about 20 minutes. Puree in a food processor or with a food mill. You may also mash them with a potato masher for a coarser texture. Makes 3 cups. It's a good idea to taste the apples first, if they're fairly sweet you can cut back on the sugar. Taste the applesauce as it's cooking and add a touch more sugar if needed. But it's a good idea to start with half of what's suggested and add more later. Store the extra applesauce in the freezer or in the fridge for up to 4 days.
You can add in extra flavor with some lemon juice, throw a cinnamon stick into the cooking mixture, or add a little cloves, nutmeg or allspice to the cooked mixture to taste.
4] Tortilla Pinwheels
(Prep Time: 5 minutes)
Ingredients:
Tortilla Wraps
Cream Cheese, Hummus, Pesto, Guacamole
Shredded Cheese
Turkey or Ham, thinly sliced
Lettuce, spinach
Other options: salmon, egg or tuna salad (chopped up salmon, gr. onion, mayonnaise, salt and pepper)
Tortilla pinwheels are super easy to put together and a fun food for the kids to help prepare. Use your creativity and artistic skills and add any food that appeals to your child and you. It's a good idea to include something spreadable - it helps to keep the tortillas together.
Spread your mixture onto the tortilla shells, take it right to the edges so it will stick, add your other ingredients in layers on half the tortilla, and then roll as tightly as you can. Cut the rolls into one inch slices.
5] BAKED POTATO
(Prep Time: < 5 minutes, Cooking Time: 45 minutes)
Kids love baked potatoes - they're easy to prepare and can be made ahead of time - reheated and piled with toppings for some extra nutrition.
Russet potatoes make the fluffiest baked potatoes - choose smaller ones, for better portion sizes and for faster cooking. There's a lot of nutrition in those skins, encourage your child to eat the skin, by re-topping it when the potato is gone, or scoop out the potato for dinner, and just serve the skins (with a little potato left in it) with some melted cheese for the snack!
Heat the oven to 400 degrees, wash the skins well with a scrub brush, and bake at 400 degrees for 45 minutes. Using the convection setting will speed up the baking time, putting more than 4 potatoes may slow down the baking time. The potatoes are done when you can easily pierce the potato with a fork. Great topping ideas: Grated cheese, green onions, salsa, pesto, hummus, or olive tapenade, cooked broccoli, plain yogurt, cottage cheese, salt and pepper.... anything at all will work!
5] Rice Pudding
This is a tasty creamy rice pudding that you can add other fresh or dried fruits to, substitute other syrups, brown rice syrup, agave syrup etc. If it's not sweet enough you can add a little brown sugar, or more maple syrup when serving.
(Prep Time: 3 mins, Cooking Time: 30 minutes)
Ingredients:
2 cups cooked whole grain brown rice
1 1/2 cups milk
1/4 cup maple syrup or honey
1 -2 cup raisins (optional)
1 tablespoon unsalted butter
1 teaspoon ground cinnamon or nutmeg or allspice
Put all ingredients (except butter and spices) in a saucepan and bring to a boil, reduce the heat and simmer for 20 minutes. Remove from heat & stir in butter & cinnamon.
6] Pita Pizzas
(Prep Time: 5 minutes, Cooking Time: 8 minutes)
Spread whole wheat pita or tortilla wrap with a little tomato pasta or pizza sauce, pesto or salsa
add any toppings your kids will enjoy, shredded cheese, cooked chicken, mushrooms, fresh tomatoes, olives, red peppers, pineapple .....Bake at 400 degrees for 8 minutes in the oven or toaster oven until desired crispiness is reached.
7] Zuccini Pancakes
These can be made ahead of time, stored in the fridge, and quickly reheated for snacks or sent to school for lunch. Spread the pancakes with salsa, jam, or any of our other dips.
(Prep Time: 5 minutes Cooking Time: 10 minutes)
Ingredients:
1 cup grated zuccini
1 egg
1 - 2 tbsp whole wheat flour
1/2 tsp baking powder
1 tbsp sunflower or sesame seeds (optional)
Mix all ingredients except the seeds together. Pour the batter onto a preheated buttered griddle or non stick fry pan at med high -high heat. Just before flipping, sprinkle with the seeds.
Return to Healthy Snacks for Kids Return to Healthy Food for Kids Home Page
Be Ready for the After School Snack Attack - Place snacks in familiar, easy to each places and you're ahead of the game. My experience has shown me that a bowl of roasted almonds sitting on the counter will disappear very quickly, but a bag of almonds sitting in the pantry will rarely be opened.
Switch it up and challenge them to try one new thing off the list a week. The other day I offered to make a group of teen girls some rice cakes and almond butter - NO TAKERS! I put some out anyways, challenged them to try it, just one small taste - and they disappeared off the plate!
If you do need to stock up on prepackaged snacks, take time to compare the labels and stay away from some of the harmful ingredients such as trans fat, partially hydrogenated ingredients, and too much sugar.
Comments
Post a Comment
Please do not enter any spam link in the comment box. Thank You.