1) Set a good example – children mimic what their parents do and eat, so eventually eat what you eat. Introduce new foods once in a while and encourage them to try, as you try too! Your influence and “training” for your children is vital in order to establish, and pave the way for good eating patterns in later life.
2) Children can easily gravitate toward junk food that is highly sweetened and highly salted. Encourage them to taste the natural sweetness in foods – fresh and dried fruits, “sweet” vegetables etc. Don’t let them get used to salty and sugary foods!
3) Plan food for children and plan for better food choices – they need to eat 3 meals, 2 snacks and plenty of fluid, especially water. Watered down “pure” fruit juices are particularly good – and save money too! Famished children become irritable children! Dehydrated children become tired children! Have a shelf in the fridge or cupboard where the children know they can find healthy snacks. If your child seems overly fatigued, irritable and lethargic, suspect inadequate calories, or inadequate water!
4) Prepare a MAIN meal for all the family – you could place dishes in the centre of the table, and let the family help themselves. Ideally these main meals should include wholegrains of some sort - bread, rice or pasta, fresh vegetables, protein such as lean chicken, fish, eggs or a variety of beans or pulses, and fruit for dessert.
5) Involve children in cooking – make scrambled eggs, smoothies, squeeze oranges, prepare healthy sandwiches or homemade pizzas, filled pitta breads/flour tortillas, even homemade burgers made from lean meat and herbs. Children become very motivated to eat and enjoy the food they have prepared and cooked. Check out our recipe section for more details.
6) Children hate overcooked or soggy vegetables – they are much more likely to enjoy stir-fried “crispy” vegetables or roasted vegetables. Make salads as colourful as possible and put healthy dressings on the table such as balsamic vinegar and olive oil, or yogurt and honey!
7) Growing AND active children need protein – adequate protein can easily be achieved by consuming 3 small glasses of milk (cow’s, soya or goat’s milk), and by having a small serving of a protein-rich food at lunch and dinner (e.g. boiled egg at breakfast, tuna fish at lunchtime and chicken in the evening). If your child does not drink milk and shuns meat or fish, they may risk a protein-deficient diet. Seek advice if this is the case.
8) Adequate fluids are very important for children. Their bodies cooling mechanisms are not as efficient as adults. They produce more body heat and sweat less. Give them water, and dilute fruit juices. They should urinate every 2-4 hours. The urine should be pale yellow and copious – NOT dark and concentrated.
9) Young children should not be encouraged to diet. As a parent you need to recognise that dieting is not just about eating: it is often triggered by a poor self-image and poor self-esteem. Dieting is a health risk for developing full-blown eating disorders. Try and encourage children to value and accept individual differences, and downplay body size as an important currency of worth. Never comment about the size of large children. Inevitably this leads to the conclusion that we must be thin to be valued and loved. This is particularly important for young girls as they hit puberty.
The worst culprit foods!
1) Processed foods and microwave meals – contain hidden fats, sugars, and additives linked to behavioural problems in children. Far better to cook your own food. Café des Enfants can provide healthy meal plans, which will help to remove much of the chore of cooking. You never know it might even be fun!
2) Chicken nuggets – contain a lot of sodium and can contribute to high blood pressure in later life. Why not make Café des Enfants chicken nuggets instead? Have a look at our recipe section.
3) Chips – are mostly saturated and trans fats, sodium and few other nutrients. A handful of chips (preferably home made and oven-baked) with lunch on occasion are fine.
4) Juice-flavoured drinks – these tend to be loaded with sugar, and many are no more than 10% juice. Learn to read labels. Why not make your own juices and smoothies. Or even try Innocent - great drinks we think.
5) Pop tarts – contain more sugar and fat than fruit! Why not try toasting a piece of fresh raisin toast with pure fruit spread!
6) Burgers and hot dogs – contain too much fat and sodium to be considered healthy. Make homemade burgers using lean lamb, and flavour with tomatoes, herbs and garlic.
TOP healthy food ideas for children
Healthy snack ideas
• Fresh fruit is usually very well received, especially if it is cut up, peeled if necessary, or arranged interestingly on the plate. Go for colourful and fresh and mix some of their “favourites” with something new. This tactic is often the best way to introduce children to new and unfamiliar foods. Try some of the following ideas - strawberries, orange or tangerine segments, apple quarters, kiwi slices, banana chunks or fresh figs cut in half. In the middle of the plate, place a pile of raisins, which are super-sweet and quite a good source of minerals.
• Mini rice cakes – easy to eat and even better topped with almond butter and banana slices.
•Raisins and other dried fruit. Beware of some “Tropical” mixes – they are loaded with high fat and sugar additions such as banana and coconut chips! Make your own trail mixes of sunflower and pumpkin seeds, raisins, dried figs and apricots. These make great snacks for the children to take to school!
• Sunflower and pumpkin seeds – kids can snack on these while doing their homework, instead of biscuits.
• Raw carrot sticks, cucumber strips and cherry tomatoes with a pot of cottage cheese, hummus or avocado dips make great “finger” meals or snacks.
• Fruit spreads - try “Meridian” fruit spreads or “St. Dalfour” jams, both of which are very high in fruit sugar and low in added sugar. Spread on rice cakes or oatcakes or use in homemade cakes and desserts.
• Plain live yogurts – Natural yogurt is the perfect base for smoothies and desserts, and is an excellent source of calcium. Sweeten and flavour natural yogurt with any of the following – nut butters, fruits spreads, honey, fresh chopped fruit, OR eaten on its own. If your child needs to avoid dairy foods, try soya yogurts from the Provamel “Yofu” range.
• Pizza - children love pizza, and they can be very healthy! Making pizza from scratch at home is one of the best ways to introduce children to cooking. Make a simple dough (see recipe below), and add healthy topping such as tomatoes, peppers, mushrooms, different cheeses, sweetcorn, tinned salmon, tuna, boiled egg, onion etc., drizzle with olive oil and bake!
• Baked potatoes – these are quick, tasty, warming, filling and nutritious. Fill with healthy protein foods like tuna, organic or low-sugar baked beans, egg mayonnaise, chickpeas and minted yogurt, chopped chicken with a natural yogurt and lemon dressing, or tinned salmon and sweetcorn. These are quick, tasty, nutritious and easy to accompany with a green salad mixture or eaten on their own.
• Fruit juices – so many canned and carton drinks are loaded with too much sugar for them to be considered healthy. Natural fruit juices, including red grape juice, apple, orange, grapefruit etc. are far better. Start to dilute the juices with water and offer children plain water with slices of orange, lemon and lime added for natural flavour. Encouraging children to drink more water is probably the best habit to take forward into adult life.
Dough recipe
400g strong white flour with tsp of salt added
15g active dried yeast
Pinch of sugar
30ml olive oil
egg lightly beaten
Approx small glass of warm water (250ml)
Method:
Place the yeast in a bowl; pour in the water and sugar. Mix and allow to stand until yeast has dissolved and foamed – approx 10 mins. Add the olive oil and then fold half the flour into the bowl using a wooden spoon. Mix in ¾ of the remaining mixture, leaving ¼ to “knead” in later. The dough should come away from the bowl. Remove the dough mixture and place on a floured work surface. Gradually knead in the remaining flour until the dough is smooth and elastic. Shape into a ball and place the dough into an “oiled” bowl. Cover with a damp tea towel and leave in a warm place to rise (either an airing cupboard, on top of warm radiator, boiler or warm oven). When doubled in size, place on a floured work surface and knead again until nice and elastic. Pre-heat oven to Gas mark 6/200C/400F. Shape, and roll the dough as you wish into a pizza shape, on a greased baking tray. Brush with the beaten egg and bake for about 10 minutes. Now top with the toppings of your choice, a rich tomato sauce or puree, mozzarella, feta or cheddar cheese, tuna, egg, chicken or beef strips etc., and shapes of sweet pepper, onion, and olives. Bake for a final 5 minutes, and then serve with little gem lettuce “boats” filled with diced cucumber, tomato, mango or apple salad mixture.
(This pizza recipe is adapted from Annabel Karmel’s Favourite Family Recipes)
Healthy snack ideas for out and about or after school
Snacking, or eating between main meals is important for active growing children. Eating regularly helps maintain blood sugar levels, and in turn maintains and “fuels” energy requirements, as well as mental concentration, and mood. Children fair very well with small but regular meals, as although they often need more calories and nutrients than adults they have smaller stomachs! Children are often “put off” by large portions and meals, especially fussy eaters.
Because snacking is a vital part of a child’s nutrition, it’s crucial that healthy snacking habits are taught and developed – for now and into future years. Snacks should be nutrient-dense “little meals”. In other words… providing concentrated nutrition. Any of the following ideas can be packed for “out and about” trips, for picnics or are perfect for after-school hungry children. Try and include all 3 “food groups” when preparing snacks… carbohydrate for energy, protein for growth, and “good” fat for healthy functioning. Add some of nature’s vitamins and minerals in the form of colourful fruits or vegetables, and you have a healthy snack or small meal. The following ideas may help put that into practise…
Homemade mini pizzas with different toppings. Choose from peppers, mushrooms, sweetcorn, flaked tuna or salmon, chopped ham or chicken, sliced onion, tomatoes, grated parmesan and sliced mozzarella cheese
Mini rice cakes or oatcakes with various healthy toppings such as fruit spread and almond butter, mashed banana and honey, or avocado and cherry tomato halves
Small baked potatoes with Whole Earth organic baked beans or grated cheese and spring onion
Good old “fresh fruit” – cut into bite-size pieces. For a treat, make a dipping sauce of melted 70% dark chocolate!
Home-made granola (Combine a dry mixture of oats, raisins, chopped dried figs, and seeds, with wet mixture of apple juice and honey, and bake for 20-30 minutes), sprinkled on Greek yogurt and fresh fruit
Raw vegetable crudités dipped into homemade hummus, or mashed avocado, lime juice and cream cheese. Simple plain yogurt with tahini makes a great nutty dipping food.
Your own mix of seeds, almonds, walnuts, raisins, dried figs and apricots etc. This can be added to cereals, yogurts or eaten simply as a snack by itself.
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