Nutrition for Today’s Children
To promote good nutrition, we need to set a good example for our kids.
As parents, our focus should be to reduce processed foods, eliminate unwanted additives, and increase the nutritional value of daily meals. These few basic rules will go a long way.
Children who are overweight or obese are suffering with truly preventable health problems. Childhood obesity is reaching epidemic proportions. Increased consumption of refined packaged food, fast food and junk food, combined with decreased levels of activity are undoubtedly the primary factors behind obesity, type 2 diabetes, hormone imbalances in teens, and a variety of other health problems.
Healthy kids are happy kids!
Avoid processed foods – White bread, white pasta, white rice, store-bought cookies, chips… Food processing reduces overall nutritional value, particularly vitamin and mineral content and leaves us with foods relatively high in calories and low in nutrients. In addition, processed foods often contain hydrogenated fats, which have been found to damage cellular membranes – a very important consideration for growing children. Refined sugar and flour stress the metabolism, disrupt digestion and slow brain function. Learn how to decipher labels. The food processing companies have made an art out of making their foods appear nutritious.
Avoid additives – Read labels carefully and avoid ingredients with a “chemical” name. A number of additives are used to increase shelf life, enhance flavour, and improve appearance and texture. Many of these additives contribute to digestive problems, allergies, brain fog, acne, early sexual maturation, hyperactive behaviour, among other problems.
Fresh is best – Focus on fruits, vegetables and whole grain products, and on freshness and quality. Food in its natural, unrefined state contains valuable nutrients, including live enzymes and fibre, necessary for childhood development. Go organic as much as possible.
Shop selectively – Shop the outside aisles of the grocery store.
Health food stores are particularly good sources of healthy snacks, pure juices and lunch ideas.
Now for the fun stuff…
Food Fun for Kids
Here are some fun food ideas to get you through meal-time without tears.
Let children get involved in cooking and learning to make healthy food choices at an early age. Ask your child to help make a healthy menu plan for the week, and let them help with the shopping. Education is so important.
1. Kids prefer their vegetables raw in most cases, which is perfect since fresh raw fruits and veggies are full of valuable nutrients. Cut up a colourful array of vegetables along with a homemade bean or yogurt dip, or cut up some fresh fruit and serve with a yogurt dip made mixed with an all fruit jam.
2. Pinwheel sandwiches – spread/layer sandwich ingredients on a slice of fresh crustless wholegrain bread or tortilla, roll up and slice into pinwheels. These are easy to eat, pack easily, and look great!
3. Sandwhich shapes – Assemble sandwich as usual and then cut into shapes with large cookie cutters.
4. Pancakes – Experiment with whole grain flours or a combination. One of my favourites is whole wheat flour, rye flour, and corn meal with a little orange zest added for extra flavour. Serve with berries and real maple syrup. Make a batch and freeze them – then pop them in the toaster for a quick snack or breakfast.
5. Pizza – Let each family member make his or her own. Get all the toppings ready: whole grain pita bread, sauce(avoid those made with sugar or words ending in
ose), peppers, onions, mushrooms, zucchini, tomatoes, grated cheese, chicken, and then let the fun begin. Let everyone personalize their pizza with a funny face or shape made from veggies. Put under the broiler until cheese is golden and bubbly and enjoy!
6. Smoothies – for kids on the run. Toss into the blender, some soft tofu for protein or a scoop of protein powder, milk (soy or cow’s), pineapple juice, and a few berries, ½ banana, and a tablespoon of flax seed oil to boost the immune system. Great for breakfast. Make a batch the night before to save time in the morning.
7. Muffins – using whole grains, nuts, seeds and dried fruit make great snacks or a quick breakfast along with a glass of milk. Avoid sugar, and use maple syrup, honey, brown rice syrup, prune baby food or molasses instead.
8. Jello – Mix 1 tbsp agar-agar (A gelling agent made from red saltwater algae) with 3 ½ cups fruit juice and simmer for 15 minutes. Pour into mold with fresh fruit/berries and refridgerate.
9. Nut butters – as long as your child is not allergic, are great sources of protein, good carbs and fats. Try almond butter, cashew butter, and sunflower seed butter for a change. Nut butters contain the essential fatty acids omega-3 and omega-6, which are important for brain development, healthy immune system, and healthy skin.
10. Quesadilla rolls – Everyone loves these. Saute chicken or firm tofu cut into thin strips, and sauté a variety of coloured peppers, and a large onion cut into strips. Assemble chicken or tofu on soft whole grain tortillas, sprinkle with grated cheese, roll up and bake in 350o oven for 10 minutes. Serve with sour cream and salsa. These are a huge hit at my house.
11. Ice Cream – Peel a number of very ripe bananas. Break into one-inch pieces and freeze in a zip lock bag. Just before serving, run through a juicer or blender with a small amount of liquid (water or juice). Serve immediately. Add carob powder or berries to blender for different flavours or top with fruit.
12. Soda Pop – Fresh fruit juice diluted ½ and ½ with carbonated mineral water. Herb tea – Kids especially like those with rose hips, lemon grass, or hibiscus and when cold, mix with mineral water or fruit juice.
13. Candy – Snicker Snackers - ½ cup ground sunflower seeds, 1/3 cup honey, ½ cup nut butter (cashew, almond, or peanut butter), ½ cup unsweetened carob powder, ¼ cup wheat germ, ¼ cup unsweetened coconut. Add ingredients one at a time and blend in a food processor until mixture forms a ball. Pinch off small amounts and roll into bite-sized balls. Roll in extra sesame seeds or coconut if desired. Store in refridgerator in air-tight container.
14. Cookies – Convert your favourite recipe using natural sweeteners, and whole-grain flour. For a special treat, buy natural food store animal crackers.
Cool Lunch Ideas for Kids
Kids want a lunch that is fun and tastes good, while parents want to provide kids with nutritious choices. Here are some lunch suggestions tried and approved by some of the pickiest eaters.
• Getting started – let your child choose a cool lunch box or insulated bag
• A salad a day – Get your child to make a salad with a variety of mixed veggies. Anything your child makes will be more likely to get eaten.
• Cool Tuna Casserole - Mix one can of water-packed tuna or one cup of cooked chicken with about three cups of cooked whole grain macaroni. Add a cup of vegetables -- corn or peas, chopped carrots, celery, or tomatoes - toss with a little salad dressing or mayonnaise.
• Raw fruits and veggies with a dip
• Vegetarian chili (Amy’s) with grated cheese on top with a slice of whole grain bread
• Be sure to give your child protein (brain food) with every meal.
• Healthy left overs – make great lunches. Meat and vegetables.
• Sushi sandwiches – spread/layer sandwich ingredients on a slice of fresh crustless bread, roll up and slice into pinwheels. These are easy to eat, pack easily, and look great! Egg, chicken or tuna salad, sliced chicken, veggies and a small amount of cream cheese or cheddar.
• Sandwhich shapes – Assemble as usual and then cut into shapes with large cookie cutters.
• Soups – Homemade are best. Canned or dried usually contain too much salt or additives.
• Smoothies – for kids on the run. Toss into the blender, a scoop of protein powder, milk (almond, rice or cow’s), pineapple juice, few berries, ½ banana, and a tablespoon of flax seed oil to boost the immune system.
• Mini-kabobs - cooked cubed chicken, sweet peppers, cucumbers, cherry tomatoes, grapes, melon or kiwi.
• Hummus and pita bread or crackers
• Baked beans (homemade or from a can) with bread – a high protein lunch
• Baked potato with sauteed vegetables and grated cheese on top
• A bowl of granola, with good plain yogurt and berries on top
Pete the Nutrition Guy
Contact Info:
Cell Phone: 519-635-0690
Clinic: 519-603-0223 ext 05
www.sanguen.meta-ehealth.com pkrupp@sanguen.comMailing address:
Peter Krupp RHN, ROHP
Sanguen Health Centre,
29 Young St. E, Waterloo,
ON N2J 2L4
