Food for Kids: What are you REALLY feeding your kids?
By Maya Hodgson
It's easy when packing lunch boxes and fixing after-school snacks
for children to reach for the most convenient pre-packed option -
especially as they tend to be cheap, available in bulk, and
undeniably fast, requiring little or no preparation time. But do you
really know what's really in the 'child-friendly' foodstuffs
available on the market today? Often they are high in fat, sugar,
salt and additives and low in health-giving vitamins, minerals and
fiber - and so a diet based around these foods could negatively
affect your child's health. To find out what you're really feeding
your children and to find out what great, healthy alternatives are
available, check out the following table of five common snacks for
kids - in which we tell you what's actually in the foods, and offer
you some healthy (and quick!) alternatives.
Snack 1: Cheese strings The problem: Contain nearly a
quarter fat, most of which is saturated. Also contain additives,
butter and salt. The alternative: Try 'real' cheese! A little mature
cheddar on some whole-wheat crackers with some fresh tomato and
basil will provide calcium, fiber, and the antioxidant lycopene.
Snack 2: Crisps The problem: These can be as much as
one-third fat, and tend to be very high in salt. They may also
contain trans-fatty acids - altered oils often used in processed
goods, which are potentially damaging to health. The alternative:
Try baked crisps, or make some of your own by brushing potatoes or
sweet potatoes with olive oil and popping them in the oven. Unsalted
unsweetened popcorn, unsalted nuts, carrot sticks or rice crackers
also make good crunchy snacks, and contain health-giving substances
such as mono unsaturated fat (which is good for the heart) and
beta-carotene (good for the eyes, skin and gut).
Snack 3: Fruit-flavored drinks The problem: Not to be
confused with fruit juice, these are essentially syrups containing
fruit flavors or extracts and additives. They are high in sugar and
low in nutrients, and can contribute to tooth decay. One brand lists
its main ingredients as: two types of refined sugar, 2% fruit juice,
and a type of vegetable oil! The alternative: Fruit juice (diluted
with water if necessary). While these are also high in sugar, these
sugars are packaged in amongst a range of vitamins and minerals.
Also, one glass of fruit juice counts as one portion towards a
child's five-a-day fruit and vegetable target. Be aware, however,
that five glasses of fruit juice is not an adequate substitute for a
child's five-a-day! Semi-skimmed milk is also a good alternative and
will provide calcium for growing bones. This is particularly
important for teenage girls, who need extra calcium to prevent
osteoporosis in adulthood.
Snack 4: Chocolate bars The problem: High in sugar and
fat; can also contain trans-fatty acids. The alternative: Fruit is
the obvious alternative, though realistically many children would be
hard pushed to choose fruit over chocolate! So, make fruit
interesting by buying different kinds and encouraging your kids to
experiment. Try more exotic fruits such as mango (which you can
sprinkle with lime juice or whip into a smoothie). Serve fruit with
plain yogurt, and/or make fruit-based puddings or oat-based biscuits
with a little less sugar than the recipe states, and add a handful
of dried fruit to help sweeten the mix. As a last resort, wean your
children onto dark chocolate, as it has a higher proportion of
antioxidants than the cheaper milk variety, and in small portions it
may keep their hearts healthy and blood pressure normal.
Snack 5: Prepared processed cheese 'dunking' packs The
problem: Contain fat, sugar and salt. The alternative: Try low-fat
cream cheese, hummus, or guacamole (the latter two made fresh if
possible) with carrots, cucumbers, oatcakes or bread sticks to dip.
A combination of these will provide calcium, fiber, and vitamin E
for help in maintaining strong teeth and a healthy gut and heart.
Trying alternatives... While the alternatives suggested here may
take a little extra preparation time, the health benefits your
children could reap will far outweigh the added hassle. Buying food
in its natural form can also save money, as you won't pay for
unnecessary packaging and advertising. More importantly, serving
children 'real' food will encourage them to look at food not as
something that comes neatly packaged in a supermarket, but as
something that requires a level of respect and thought. Also, seeing
their parents cooking and preparing foods will encourage your
children to do the same, thus teaching them valuable life skills
which will carry them into adulthood. They'll soon be able to whip
up a meal or snack with little fuss and without reliance on
pre-prepared goods!
Realbuzz.com Healthy eating and nutrition at Realbuzz.com
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