We all want our kids to eat healthy. It can be difficult in this day and age where we are bombarded with ads for processed foods that target our children. Often times processed foods and fast foods offer convenience and they are relatively cheap. These foods are sometimes even scientifically altered to appeal to our senses making it even more difficult to eat healthy. So what are some healthy foods that kids should eat? Getting kids to eat the RDA of each food group is often unrealistic. However, at least encourage them to have a little something from each food group every day. I mean a little unprocessed something.
Convenience
One way to encourage this is to make sure the opportunity is there. Kids are about convenience and what is appealing to the eyes. Keep fruits and vegetables in the fridge and ready to grab. It will take a little more work on your part but isn’t your kids health worth it? For instance, fill your fridge with bottled water. Make it the first thing they see. If you buy oranges, peel them and separate the sections before storing them in the refrigerator. For melons, separate it from the rind and cut it into chunks. Pull grapes off the stem and wash them before putting them in the fridge. Let’s face it, kids are lazy. If the fruit is available and ready to eat, they will be more likely to grab it instead of potato chips.
Healthy kids’ recipes are just a click away. The internet is abound with information on this topic. No matter the taste, if you look you will find recipes to suit them. Be creative whenever you can. Kids like to have fun. For instance, wash and blanch fresh green beans. Add a little dill to some mayo and sour cream and let them dip the green beans like French fries. Keep carrot sticks chopped and ready to go. They can be dipped in peanut butter, cream cheese, or hummus. Many times kids will eat celery if ithas been peeled.
Healthy Kids’ Recipes
Fruit Salsa and Cinnamon Chips
Combine a desired amount of fruit such as chopped apples, kiwi, and berries with a teaspoon of white sugar, brown sugar, and a tablespoon of preserves (any flavor). Chill in the refrigerator. Cut tortilla chips into wedges and coat with a little olive oil and cinnamon sugar. Bake in a preheated oven on 350 for 8 to 10 minutes or until crisp. Serve with chilled fruit mixture.
Homemade Fruity Pancakes
In a large bowl combine 1 ½ cups all-purpose flour, 3 ½ tablespoons baking powder, a teaspoon of salt, and a tablespoon of white sugar. Mix well. Add 1 ¼ cup of low-fat milk, 1 egg and three tablespoons of butter. Mix until smooth. Add a cup of their favorite fruit and stir gently. Pour batter onto hot griddle and brown on both sides. Any leftovers can be frozen for a quick breakfast later. They reheat great in the toaster or microwave. If you have a waffle press this recipe also makes great waffles.
Kids need to know that real food doesn’t come out of a box. If you utilize healthy kids’ recipes and make them available, kids will eat them. Many kids like to help in the kitchen. If a child has helped to prepare something they will be much more likely to try it. If your child is not into bottled water try keeping a pint of water with a half cup of fruit in it. You can use sliced lemons or berries of any kind. This will give it a different flavor. Perhaps even let your child choose “the fruit of the day” for flavoring the water. If you get creative with healthy kids’ recipes you can change your child’s perception of food. Empower them to make better food choices.