School is back in session! If you are a parent, it can be a challenge making sure your kids are eating healthy, especially if they are teens or in-betweens! Let’s face it, as parents we have limited control over what our offspring choose to scarf down, especially when we are not around; so creating a healthy food culture in our home is imperative to making sure, that at least some of the time, they are getting some top notch nutrition!
I have found the best time to offer healthy options is right after school! Chances are, our little bundles of joy are ravenous when they get home, and if your kids are anything like mine, they will pretty much eat right down to the drywall when they walk through the door. So below are some healthy snack ideas to offer those insatiable appetites....but unless you want all these healthy fruits, vegetables and snacks to expire in your fridge....avoid buying the cookies, chips, and processed foods laced with sugar and salt. If they see them, they eat them. It is so important to offer things that are already prepared or easy to assemble....it is human nature (but especially kid nature) to grab whatever is easy, especially when you are “starving”.
Feel guilty about depriving them? Don’t. I promise you, if they really want junk food, they will find it in every other nook and cranny in their lives. You can set the standard at home, guilt free, knowing that they will eventually appreciate and implement a culture of healthy living in their grown up lives. Please be patient if they whine or complain (it does happen)....their picky pallets are trained to love sweet and salty....it is important to be consistent and encouraging as they learn to develop a taste for clean foods. They most likely will try and wear you down. Be strong!
I have found the best time to offer healthy options is right after school! Chances are, our little bundles of joy are ravenous when they get home, and if your kids are anything like mine, they will pretty much eat right down to the drywall when they walk through the door. So below are some healthy snack ideas to offer those insatiable appetites....but unless you want all these healthy fruits, vegetables and snacks to expire in your fridge....avoid buying the cookies, chips, and processed foods laced with sugar and salt. If they see them, they eat them. It is so important to offer things that are already prepared or easy to assemble....it is human nature (but especially kid nature) to grab whatever is easy, especially when you are “starving”.
Feel guilty about depriving them? Don’t. I promise you, if they really want junk food, they will find it in every other nook and cranny in their lives. You can set the standard at home, guilt free, knowing that they will eventually appreciate and implement a culture of healthy living in their grown up lives. Please be patient if they whine or complain (it does happen)....their picky pallets are trained to love sweet and salty....it is important to be consistent and encouraging as they learn to develop a taste for clean foods. They most likely will try and wear you down. Be strong!
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Organic yogurt with fruit and a drizzle of honey (avoiding sugar-laced yogurt drinks or yogurt sticks that are heavy on added ingredients and food dye).
Whole-wheat or gluten free crackers served with almond butter and/or fruit spread (organic apple butter).
A handful of unsalted nuts (almonds, cashews or a mix)
Frozen grapes or cherries (I kid you not....tasty!)
Popcorn (Not microwaved popcorn! You can pop your own; control the butter and salt content and there are no added preservatives or ingredients)
A veggie plate with broccoli florets, celery sticks, carrot sticks, green/red peppers, cucumber etc. served with homemade dip! Hummus is a good option. (Epicure offers some delicious dips mixes that can be stirred into plain organic greek yogurt.)
Fresh fruit (probably a no brainer....apples, oranges, clementines, pears, berries, etc.)
Fruit kabobs
Apple slices or banana rounds topped with almond butter and raisins
Yogurt Smoothies (make your own with organic yogurt, hemp/coconut/almond milk and fresh fruit...even a little honey for sweetness)
Homemade trail mix (an assortment of nuts, seeds, raisins etc.)
Deviled eggs (I use avocado in place of mayonnaise...talk about amping up the nutrition factor!)
Toss chopped pecans, raisins or craisins into plain instant oatmeal, add a dash of almond milk and a drizzle of honey.
Organic corn tortillas topped with organic salsa and greek yogurt (in place of sour cream).
Homemade cookies/muffins made with only healthy ingredients!
Leftovers from last night’s healthy supper can sometimes be the healthiest snack of all!
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Get your kids involved! Have them research healthy muffin/cookie recipes on the internet, with the promise that you will provide all the ingredients to bake them! This can be a fun activity to enjoy with your kids, and you just may be able to get them to put their phones down for 20 minutes....ok ok....maybe that is a stretch....
The most important thing you can do for your kids and teens is to live a healthy life yourself. Your good examples will not go unnoticed. It may not seem like they are paying attention....but they are.
Live Well,
Jen
Jennifer Vettor is a Registered Holistic Nutritionist, a Certified Health Coach, and a Reiki Practitioner. She is currently practicing with the professional health team at the Shift Family Health Centre in Fergus, Ontario but also works with clients through Skype. For more information visit www.anchorwellness.com.
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