As parents, we want our children to be healthy and we want them to eat nutritious food, however sometimes life just gets in the way!
As parents, we are often pulled in all different directions and lets be honest, kids LOVE white processed packaged snacks.
Not to mention the constant exposure of “junk” foods everywhere we look….I feel we are constantly trying to negotiate “no” with our children in a desperate attempt to manage the “junk load”.
While these foods often taste yummy, they are actually designed to be addictive to our brain which a recipe for disaster! They offer very little nutrition and if consumed regularly for many years can actually start to do some damage on the inside.
Whilst I’m not the sugar police, and my kids eat sugar for sure… .it is true that our children these days are eating way too much sugar. So much so that national authorities such as the Australian Medical Association are voicing their concern over the health impact on our children.
It’s not only the “sugar loaded” foods that are bad of our children’s health but the ultra processed (refined) carbohydrates are also a real issue in my opinion.
Unfortunately, it is a common occurrence for children’s lunch boxes to contain snacks such as chips, shapes, biscuits and chocolate muffins and often these foods are displacing more nutritious options.
As parents, I feel we have to change the expectation (of our kids) for how often they are able to consume these foods. We need to reduce the frequency, so that they are not eaten every single day.
1. Limit the juice and fruit drinks:
a. Even limit the 100% fruit ones – special occasions only (unless they are sick and needing big hit of Vitamin C!)
b. These drinks lack fibre and just add to their daily sugar intake
c. Leave the fruit boxes on the supermarket shelf and give them fresh fruit instead.
2. Stop buying snacks in mini packages:
a. Challenge yourself to reduce it by 50% , or better still stop buying packaged snacks altogether.
b. This includes mini bags of crisps, puffed rice shapes, rice crackers, tiny teddies and any of those other processed refined carbs they package up. You will save money and the environment will also thank you!
c. By doing this you will automatically push yourself towards providing a healthier snack options for them (think fresh fruit, homemade fruit muffins, dried fava beans, chick peas, popcorn in containers, date balls, chopped salad veg with hommus, cheese cubes, nuts and dried fruit, nut butter sandwich, homemade banana bread, muesli slice). ** no nuts for school
d. It would be great to put aside an hour on the weekend to make some banana bread, fruit muffins (wholemeal flour etc) or bliss balls. Freeze them in individual portions so that you can pull them out and pop them in the lunch box when needed. I have some healthy recipes here – click here
3. Keep the ingredients list short!
The fewer the ingredients the better… and if your grandmother wouldn’t have known what the ingredient is, chances are it’s not that good for your child either. Ideally stay away from too many numbers… as usually they aren’t a good thing!
So many food additives are now being linked to disruption to gut health, so the fewer of these that our children are consuming, the better.
4. Compare per 100g – Check for sugar, fibre and salt
This is a great way to choose the better option between two products. Choosing lower sugar (<15g/100g for cereals and muesli bars), lower salt (sodium < 300mg per 100g) and higher fibre will usually guarantee a better product.
For a great low-cost supermarket guide with over 85 healthy kids snacks, cereals, muesli bars and ice creams that are free from “nasties” click here
5. Be confident to start saying no more, as parents we need to stand united as one!
a. Pester power is incredibly persuasive, but we have to stay strong – for their long term health
b. Explain why – in child language. If they have a better understanding of why you are making these rules, they are more likely to comply (hopefully!)
c. Stick to your guns and give them two better options for snacks to choose from. If you cave, then they will know they can always push you to breaking point!
To learn more quick and easy ways to boost your child’s nutrition and health, join me for my next free week-long event, The 5 Days to Healthier Kids Challenge. We start in October, so click here to save your seat! [[click here]]
Yours in healthy families,
Karina
Paediatric Dietitian I Founder Nourishing Kids
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