Raising Healthy Kids

Posted on January 22, 2011

Good nutrition in children is hard to come by these days.  Finding healthy snacks for kids is not always as easy as it looks.  There are so many food choices and it is hard enough just to raise healthy children, let alone feed them!

Here are some practical ways to keep our children healthy and help them make nutritious food choices in a world that encourages “fast” and “convenient” foods. “Living foods” – organic fruits, vegetables, whole grains, nuts and seeds-produce life. Man-made or “dead” foods include most fast foods, sugary, processed , junk, and snack foods. “Dead” foods lack enzymes and are deficient in vitamins, minerals and antioxidants. For healthy children lets choose “LIVE” foods!

  • Have fruit washed and easily available
  • Cut up vegetables and have them ready to eat. Keep in disposable plastic bags visibly placed on bottom shelf of fridge.
  • Use fruit for a sweet snack
  • Cut up fruit and vegetables in fun shapes and send them as a snack in packed lunches
  • Serve fruit and vegetables with a variety of dipping sauces as a snack at home.
  • Serve salads first at dinner time, when kids are hungriest or set out veggies for them to snack on while you prepare the meal.
  • Try new fruits and veggies- don’t assume your kids won’t like them. Choose variety of colors. (sometimes kids need to be exposed to a new food 14 X before they will eat it!)
  • “Pulverize and disguise” your vegetables , adding them to soups, pasta, eggs, burritos, and so forth.
  • Have kids help plant seeds and grow a vegetable garden
  • Make smoothies loaded with a variety of fruits (strawberries, blueberries, pineapple, and bananas)

 HEALTHY SNACKS

Raw veggie strips (cucumber, bell pepper, cauliflower, grape tomatoes, broccoli, zucchini)
Fruit kabobs (kiwi, melon, mango, pineapple, plums, pears, strawberries, blueberries, oranges)
Celery with nut butter and raisins
Hard boiled eggs
Sugar snap peas
Olives
Hummus and carrots
Guacamole and baked corn chips
Popcorn seasoned with herbs
Popcorn sprinkled with parmesan cheese
Pretzels with nut butters (almond, peanut, cashew)
Pita or English muffin pizzas with strips of bell pepper and olive
Cottage cheese with applesauce
Dried figs
Plain yogurt with applesauce or fresh fruit (try Greek yogurt)
Edemame (green soy beans)
Turkey jerky (low sodium and no MSG)
Home made muffins with flax meal and nuts
Home made muesli (rolled oats with dried fruit, nuts and seeds)
Rice pudding
Sesame seed bars
Zucchini pancakes/zucchini bread
Home made snack mix with cereals, pretzels, nuts, dried fruit
Black bean salsa with baked corn chips
Apple slices with cinnamon
Yam chips/Terra Taro Chips
Baked sweet potato chunks
Raw nuts( macadamia, pistachios, sunflower seeds, pecans, almonds, walnuts, pumpkin seeds)
Home made frozen juice pops
Refried beans with whole grain tortillas
Fruit juice sweetened cookies/ Lara Bars
Brown rice with vanilla soy milk and 1 tsp maple syrip
Roasted soy nuts
Sliced turkey rolled with asparagus inside
Rice crackers spread with bean dip
Cheddar Guppies (healthier version of Goldfish)
Whole wheat pasta salad with tuna, olives and chopped tomatoes

Written By:  Margie Setterlof, PT, CN

Contact Margie Setterlof for your more information.

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NzE6Imh0dHA6Ly9ncm9mZmFuZGFzc29jaWF0ZXMuY29tL3dwLWNvbnRlbnQvd29vX3VwbG9hZHMvMy1ncm9mZl9oZWFkZXIucG5nIjt9PC9saT48L3VsPg==