Remember - fresh, raw fruits and veggies are always a great choice! They are the original "Fast Food"!
When looking at cereals, crackers, and granola bars - remember to look for whole grains, and healthy carbohydrates have two friends - PROTEIN and FIBER! Read those labels! Many snacks targeted for kids contain very little protein and very little fiber, and often have lots of sugar! These snacks give a burst of energy (sugar high) and leave our children feeling tired and hungry again quickly. When a snack food or lunch has protein and fiber, it provides a slow and steady release of energy when our kids need it most!
Get your kids involved! Have them look at the labels with you. Even little ones LOVE to be "Label Detectives". Teach them what you're looking for and they will remind you later! A good rule of thumb is "4's". Aim for around 4g each of Protein, Fiber and Sugar. Happy snacking!
Here are a few suggestions for sneaking healthy ingredients into family meals:
Add finely chopped vegetables and herbs to chicken, tuna, scrambled eggs, omelets, and salmon salad.
Add parsley and other herbs whenever you can.
Instead of discarding the water left over from steamed vegetables, use it to cook rice and other grains. After you have steamed your vegetables, pour the liquid into an airtight container and store it in the freezer. When you're ready to cook your grains, defrost and use.
Add sesame seeds, sunflower seeds, or flax seeds to vegetables, casseroles, pastas, and sandwiches.
Add lettuce, cucumbers, shredded carrots, celery, or sprouts to sandwiches.
Add a teaspoon of flaxseed oil to salad dressings, yogurt, applesauce, and other foods to provide your child with the essential fatty acids necessary for healthy cell function and brain development.
Blend steamed vegetables in tomato sauce and pour over pasta.
