PUBLISHING DATE: FEBRUARY 2014
(Original Submission)
KIDS EAT RIGHT
Text & Recipe By Samantha Ramos-Zaragoza
A nourishing diet isn’t just a warrant to keep the doctors at bay; it’s a catalyst to emotional and mental well-being, too. It seems so obvious, but why then are schools, food establishments, and homes still serving children ‘crappy meals’? It’s probably because the effects are not so apparent for us adults, who can down a bottle of cola and not feel the urge to run endlessly in circles (I’ve witnessed this in a child just after a sip of coffee… true story).
Of course, ignorance isn’t the only reason why we feed our kids unhealthy treats. Factor in cooking/serving dishes out of convenience, using food (like sweets or junk food) as a reward, managing picky-eaters, and giving in to those puppy dog eyes and sweet smiles. (Please, momma? Pweees?) Parenting is a lot of work, and to add menu planning to your already overwhelming juggling act can be the last thing on your mind. So how should you tackle the issue head on?
It begins with a lifestyle change. You can’t enforce healthy eating if you yourself can’t stick to it. Taking to heart what a balanced diet is will help you shape your daily menu guide easily. It doesn’t have to entail eating like a goat for the rest of your and your child’s life. In a nutshell, shifting to a healthy regime starts with easy substitution:
• Say no to refined, processed, and junk foods and opt for the natural (organic, if possible) and healthier alternatives. Replace conventional fried potato chips with baked root crop chips, candy with fruit chews, or store-bought soda with homemade sparkling juice.
• Lessen sodium intake. Salt is beneficial to the body, but too much can cause serious ailments. Check packaged foods’ sodium content and stay away from chips, canned goods, instant noodles, and cured meats.
• Go for good oils, and avoid saturated fats and trans fats at all costs. Use olive oil for dressings or canola oil for frying. If you can, bake your dishes instead, or use an air fryer!
• Choose the right sweets. Refined sugar equates to hyperactivity in kids. Don’t deprive your baby of his sweet tooth cravings, though, and substitute white sugar with honey, unrefined sugar, or molasses. Give your child non-fat frozen yogurt with fruit instead of ice cream for a tasty treat.
• Use whole grains for carbohydrates. Kids need energy – lots of it. Good carbohydrates will sustain your child and provide energy throughout the day, without the inevitable crashing from refined and unhealthy carbs. Opt for whole-wheat pasta, breads, and pita pockets, add bran to their baked goodies, or give lightly salted popcorn (considered a whole grain) as snacks. Get him accustomed to brown rice, too.
Start your child young. It goes without saying that feeding your little one nutritious meals and treats from the get-go saves you the trouble of having to deal with whines, pleas, and questions. But don’t worry if you’re planning to change your kid’s diet just now. Avoid the feeling of deprivation and slowly substitute unhealthy snacks with nourishing ones. You wouldn’t want to create an atmosphere of too much control when it comes to food, as this may breed eating disorders. The fine balance lies in allowing your kid to enjoy (even if it means having a favorite snack every so often) while enforcing a doable and agreeable healthy regime for the whole family.
The first meal of the day is the most important. A healthy start gives lasting energy and avoids drops, no matter the age. Make sure the breakfast is a mix of good carbs, fiber, and protein. Whole grain or bran cereals, fruits, oatmeal, eggs, peanut butter, and orange juice are some healthy morning munchies your child will love.
Always check the label. You’ll encounter countless products with ‘all-natural,’ ‘light,’ or ‘no trans-fat’ claims. Verify that the packaging also shows low sodium, zero trans fat, low saturated fat, high fiber, and no high fructose corn syrup (or too much sugar in the forms of fructose, dextrose, glucose, lactose, maltose, or sucrose in labels).
Sneak in greens and fruits in your child’s favorite dishes. The secret is blending in the veggies and fruits seamlessly to your kid’s everyday meals. Pureeing will be your friend, and be certain that you match the flavor and color of vegetables and fruits to the dish. You can also substitute sugar with fruit juices, add fruits to baked goodies, and sneak in vegetable juices in your child’s drinks.
SIDE BAR:
Cheesy Tomato Carrot Spread
Here’s a no-brainer sandwich spread recipe that puts hunger at bay anytime, anywhere. Packed with protein, calcium, lycopene, vitamin C, and vitamin A, this recipe is great as a baon, snack, or playtime finger food.
Ingredients:
¼ cup pasteurized feta cheese
½ cup shredded pasteurized part-skim mozzarella cheese
1 large piece ripe tomatoes, slightly cooked and roughly chopped
½ piece carrot, boiled and mashed
½ piece boiled chicken breast, chopped
1/8 cup dried or freshly chopped basil leaves
Salt & pepper to taste
Procedure:
Place the ingredients in a blender or food processor. Blend until smooth. Store in an air-tight container and place in the refrigerator. Serve with whole-grain bread, pita, or crackers.
