Creative Ways to Incorporate Healthy Options in a Child’s Diet
Blog Post Written by Alexa Smith who is a nutrition student at Miami University.
It comes as no surprise that children prefer sugar-filled candy and tend to avoid colorful greens that inevitably impact a child’s energy levels and overall health. The junk food and desserts that children are drawn towards are heavily influenced by colorful fun packaging that entices a young audience. However, these unhealthy meal and snack options can be counteracted by healthier options that can also be colorful and visually appealing. It can be difficult as a parent to find a balance between healthy eating while pleasing your child’s taste buds. That is why the importance of making healthy ingredient swapping in your everyday meals and snacks for your child can impact their eating habits in the future. The food and beverage industry caterers toward unhealthy food options that are directly advertised to children. When have you seen a commercial or advertisement for vegetables that catches your child’s attention? This lack of regulation results in a potential lifelong unhealthy food preference that coincides with our increasing child obesity rates. Food marketing, whether that be intentionally placed at eye-level at the grocery store for young children or ad campaigns for the latest Oreo flavor, all have potential to diminish a child’s appeal for the foods that truly fuel their bodies. So, how can we make simple ingredient replacements to your child’s meals and snacks that sets them on a path to a healthier relationship with food? The creation of a balanced meal requires fruits, whole grains, vegetables, protein, and dairy that can all be easily incorporated into your child's everyday life that they are bound to enjoy.
Fruit: As a fun and delicious snack, try preparing “apple pizzas” for your child instead of a processed sugar snack alternative. Thinly slice an apple, spread your favorite nut butter, and add your child’s favorite fruit as toppings to satisfy their sweet tooth. The balance between healthy sugars from the fruits and protein of the nut butter will keep your child happy and full. Be clear, be confident and don’t overthink it. The beauty of your story is that it’s going to continue to evolve and your site can evolve with it. Your goal should be to make it feel right for right now. Later will take care of itself. It always does.
Grain: Does your child love pancakes? Well, substituting whole grain flour instead of white flour in your child’s breakfast of choice adds nutrients that help your child sustain the energy they need! While you’re at it, top with a variety of fruits and sugar-free syrup for a breakfast your child will crave!
Vegetable: We all love french fries, but substituting fast food fries for home-cooked sweet potato wedges are a huge hit both nutritionally and tastefully. As a side dish for dinner or as a savory snack on the go, cut a sweet potato into slices and drizzle with olive oil and seasoning of your choice. Place in the oven at 400° for 30 minutes and you’ll have cut out unnecessary fats and sodium that you would find anywhere else.
Protein: Want to ensure your child grows big and strong? A good way to incorporate protein in your child’s diet is the invention of the egg bite cups. Whisk your eggs in a bowl and add seasoning of your choice. Next, add broccoli and shredded cheese to your muffin tin and pour your egg mixture on top. Bake at 375° for 20 minutes and you’ll have a breakfast or snack that is both delicious and heart healthy.
Dairy: A low-sugar yogurt parfait is an amazing way to promote healthy brain development for kids while also giving them the creative freedom to add fun toppings that they enjoy. Begin with your yogurt of choice that is preferably low in sugar, your child can add topping such as their favorite cereal, fruits, mini graham crackers or granola. This is an option that has an endless variety of toppings and flavors that won’t get old that your child will be asking for more!
For more information about incorporating healthy options in your child’s diet, visit https://www.myplate.gov/ for more tips and tricks for your child’s lifelong healthy eating habits.
