“Finish your veggies if you want to go out and play” Did you ever have to use such threats on your little one to get them to finish their meal?
We all know that healthy food is usually not the tastiest, and no parent wants to force their kiddo into eating something they’d probably not like and throw a tantrum about. As such, parents end up taking the easy way out and often settle for fast food or other unhealthy but tasty meals.
What if we told you that you can serve those foods that are high in fibre, low in fat, have calcium, iron and other vitamins, and is yet very tasty?
Here’s a list of check list of food that you can include in your kiddo’s meals:
Milk & Milk Based Products: Make milk and milk based products like cottage cheese, yogurt and tofu etc. part of your child’s everyday diet. It is a good source of calcium, vitamin D and protein. If he or she is not a big fan of milk go for fruit shakes – all the more healthy!
Nuts & Dry Fruits! : Throw in a few chunks of almonds, cashews, pistachios, apricots, dried dates, berries and raisins in his or her bowl of cereal, or just pack it separately for snacking. A perfectly tasty choice filled with proteins and nutrition.
Cereals: Choose a whole grain cereal that is calcium fortified and has added fibre, and top it up with milk and dry fruits. What more? You can also add a handful of chopped apple, cherries, and banana to that bowl of goodness!
Veggies! : Surprised? Don’t be. We are not talking about the usual raw veggies that you sometime serve as salad on the side. Sauté veggies like mushrooms, potatoes, corn, and peas in slight butter, with salt and black pepper and serve it with whole grain bread on the side.
Salmon and other lean meats:
It contains heart-healthy omega-3 fats. Serve it as salmon cakes, in burgers or salad (mashed and mixed with low-fat mayo).
Always know that chips, cupcakes, cookies and other not-so-nutritionally-noble foods will find their way in your kid’s mouth. You can’t always avoid it, but if you balance it out with proper healthy meals instead of totally depriving your child of the things he or she may want to eat, you will end up raising a not so happy kid. Add Chocolate sauce to a whole-grain cookie, or, make a burger sandwich with ‘extra’ salad. The trick is to bring in the healthy foods in their diet without giving them a chance to complain or protest.