Healthy lunchbox

This For That: Swapping Unhealthy Favourites To Healthy Foods

For a start, your baby ate everything. Then, your child got to the terrible twos and decided they would only eat chicken nuggets, tomato sauce, and fries. While most kids do develop wider tastes over time, there can be a preference for unhealthy foods.

It’s easy enough to swap out some of the less-healthy things for slightly healthier items. It means a bit more fibre, a few more vitamins, and it’s possible your child won’t even notice the difference.

Wave goodbye to white bread and replace with wholemeal or multigrain

If you banish white bread from the house, kids will eat whatever is at hand. While ‘bread with bits in’ can be challenging, a wholemeal bread, in the absence of white bread, is an easy swap. Wholegrain bread has more fibre, more nutrients, and is easy to integrate in your kid’s lives.

Farewell fruit yoghurt and swap for natural yoghurt

Many commerical yoghurts are packed full of sugar, especially the ‘low fat’ ones. The average yoghurt pottle has more than two teaspoons of sugar. For many reasons, it’s best to avoid sugar, and so swapping out a pre-made fruit yoghurt for a natural yoghurt is an easy step. Add your child’s favourite fruit, and if the yoghurt is sour, a tiny drizzle of maple syrup can take away that tanginess.

Freeze out ice-cream and replace with frozen yoghurt

Icecream is the dream food for every hot day, every party and every walk along the beach. A lot of them contain loads of extra sugar, and so swapping it out for a frozen yoghurt can be an easy way to avoid that. You can make frozen yoghurt at home with your kids; they can pick the fruit flavours, help prepared the ice blocks, and then spend hours nagging you about not being frozen yet.

Ditch the dried fruit and swap for frozen fruit

Dried fruit is so easy to eat, suddenly your kid has polished off a packed of sultanas, a handful of dried apricots, and banana chips; a weeks’ worth of sugar in highly concentrated form. Instead, try freezing small portions of fruit. Grapes cut in half, frozen blueberries- some kids even love frozen peas. Also, try freezing banana and then blending when frozen for a sweet, icecreamy treat.

Banish the biscuits for home-made goodies

The biscuits at the supermarket are easy to buy and distribute when the roars of hunger are loud. However, there’s no real nutrition in them. While they do take time to make, homemade mini muffins, bliss balls and banana bread have some nutrients, you can control the sugar in them, and your kids can help you make them.

While these gains are small, they cut down on sugar and empty calories and replace them with nutrients and fibre- without your kids even noticing.