healthy children eat well

Breakfast smoothie
Try this for kids who don’t like breakfast or for a quick breakfast smoothie. High in beneficial bacteria, anti-oxidants, Essential Fatty Acids, protein and fibre

Ingredients:
½ cup of natural yoghurt
150 mL cranberry juice
½ cup of frozen blue berries
½ banana or ½ cup of mango flesh or soft seasonal fruit
½ tbspn of chia seeds

Protein powder (excellent quality & must be suitable for children) will increase protein content and energy content of the smoothie. Probiotic powders can be added to the smoothie if desired and are highly beneficial supplements to take for immunity, good gut function and general health)

A child’s lunch box

The good old sandwich: If going for a sandwich type lunch make some healthy variations and choices. For example: Wrap: use ‘Mountain Bread’ (gluten free available). For a traditional bread, try Spelt grain bread. Wrap protein filling: organic lamb or chosen meat; curried or plain sliced egg; sliced tempeh or hommus Spreads: use hommus, tahini or avocado instead of butter or margarine. Filling: use any of the following cucumber, lettuce, sprouts, grated carrot, grated beetroot, avocado

Include good sources of protein in your child’s lunch box. Protein is needed for neuro-peptides or neuro-transmitters, which act as our ‘brain messengers’. Protein is also needed for the development of muscles and sustained energy production for your child’s high metabolic needs.Teenagers may need 2 of these wraps to meet their increased metabolic needs.

Snacks
Since nuts are off the menu at most schools, for good protein snacks try: a boiled egg, tempeh strips or ½ a protein bar. Some children enjoy seeds as a snack: mini handfuls of pumpkin, sunflower, pepitas may be tasty to some children, providing many minerals and good protein sources. Protein helps regulate energy levels through a slower release of glucose from protein metabolism. This regulation helps avoiding glucose ‘hits’ or ‘dips’ which may affect a child’s behaviour, concentration and learning.

Fruit
Good choices for children include organic, fresh and seasonal fruit produce. Berries are high in anti-oxidants, bananas high in energy (kilojoule) content, pineapple and papaya high in natural enzymes for digestive function, apples are high in the fibre. A common mistake of parents is to over feed their children fruit; as although it is high in vitamins, minerals and anti-oxidants, fruit is also high in natural sugars.

If including muffins, biscuits or slices: make you own and involve your children in the kitchen to help them understand the fun and process of eating well (cooking can also function as a good science lesson). Minimise or substitute sugar and use whole grains.

After school snacks
Hommus
Great for an after school snack or pop a little container in the lunchbox with some celery, cucumber or apple sticks. High in protein, fibre and nutrients: vitamins B1 and B6, folate, iron, magnesium, calcium, zinc, manganese and selenium.

White Bean Hommus
This hummus recipe uses white beans instead of traditional chickpeas. Try these for a tasty alternative to chickpeas based hummus.

Ingredients:
2 ½ cups white beans, drained and rinsed, or soaked if using dried
1/2 tablespoons of tahini
1 ½ tablespoon olive oil
1 tablespoon fresh lemon juice
1/2 teaspoon cumin
1 1/2 cloves of garlic, crushed
¼ teaspoon sea salt (optional)
& water, as needed

Preparation: In a blender or food processor, blend the white beans. Add tahini, lemon juice, cumin, garlic, olive oil (and salt) until the ingredients form a creamy, paste-like consistency. Add small amounts of water as needed until desired texture. Pour the mixture into a large serving bowl. Cover and refrigerate for one hour or serve immediately.

Modelling healthy eating is by far the best way to encourage healthy eating in your children.

Don’t use lollies or sweets as a reward for good behaviour.

Let children indulge at times in other foods, balance is the key.