Healthy eating for kids

As parents we provide the role model for our children. Therefore, if we want our children to develop healthy eating habits we need to start with ourselves. If both parents enjoy eating nutritious foods, the chances are that their children will copy their good food habits.

Educating ourselves regarding good nutrition is a major part of good parenting. We can help children to have more control over their own health and to lead healthier, happier and more productive lives. They need to know about the effects that food has on their health, they need to know that they have the power to make wise choices and that they can contribute to the prevention of disease.

Creating a nutritional home is the first step to ensure the wellbeing of children. Kids will eventually see that consistent daily food choices mean healthy bodies and a happy life. As children grow up they will develop an attitude of wellbeing.

Children seem to be the target group for the promotion of junk foods. Processed foods, promoted to children via TV advertising, offer free toys or use cartoon characters to ensure kids pester their parents to buy these foods and food companies continually use these tactics to promote sales of their products.

These processed foods include baked foods, snacks, chocolate, burgers, pizzas, cookies and carbonated drinks. Processed foods contain high levels of saturated fat, refined flour, sugar and salt which contribute to an unhealthy diet and are detrimental to a child’s health.

Modern foods are produced with artificial fertilizers, pesticides, herbicides and other chemicals. Filling up on processed and overcooked foods that provide little nutritional benefits can lead to discomfort, depression and ultimately diseases that affect our society today.

Processed foods and chemical additives have upset our entire chemistry, resulting in health complications, food intolerances, sensitivities and allergies, for example:

Saturated fat:  obesity – high blood pressure – high cholesterol – fatigue – learning disturbances

Salt:  high blood pressure – water retention – kidney stones

Refined flour:  immune deficiency – low energy – chronic fatigue – parasites

Artificial flavourings and colourings: allergies – skin reactions – eczema – asthma

Sugar and sweeteners:  dental cavities – diabetes – hyperactivity – mood swings – tantrums – aggression

When we begin to realise the health risks associated with these processed foods and food additives we start to eliminate them and opt for more wholesome alternatives that taste delicious and do not put our health at risk.

Body and brain functions are influenced by a wide range of nutrients. For good health and optimum mind power a child needs a variety of foods. The body needs carbohydrates, protein and fat, as well as vitamins, minerals, enzymes and water. Nature has given us a wide variety of plant foods that are rich in nutritional content. Unprocessed food is the key to health and longevity.

Top tips to inspire your children to become healthier

• Take kids shopping and let them select nutritious foods.
• Let your children help out in the kitchen and let them wash fruits and vegetables.
• Use simple recipes and allow them to follow instructions alongside you. Encourage children to make simple fruit and vegetable dishes (for example: raw vegetable sticks, fruit kebabs, fruit salads, healthy dips, juices, dairy-free milkshakes and desserts).
• Demonstrate the positive value of antioxidants in fruits, vegetables, beans, seeds and nuts and how they contribute to good health – energy boosters and mood elevators.
• Introduce new food every week; have taste-test samples.
• Discuss with them how you are going to eliminate junk foods and substitute with nutritious dishes.
• Praise your children for their contribution – children will learn to develop confidence in their abilities.

Raising healthy children does not need to be time-consuming. Daily smoothies and juices are a fantastic source of nutrients when you have little time to prepare food. Juicing at home is the key to giving the entire family a radiant and energetic life.

Furthermore, homemade food using fresh, all-natural ingredients has many other health benefits including; better digestion, better control of your emotions, improved overall appearance and enhanced memory and intelligence. Studies have show that antioxidants found in fruits, vegetables, grains, seeds and nuts help to neutralize free-radicals and are linked to good health and the prevention of diseases.

Good food habits for a healthy life
When we begin to feed our body with nutritious foods that our system recognises it can restore itself and function to optimum level. Choosing foods that are healthy, nourishing and made from fresh and unprocessed ingredients will ensure that the body receives the nutrients it needs to function on the physical and emotional levels. These foods are free from additives, refined sugars, flour, nitrate, hydrogenated fats and poor quality ingredients. Wholesome foods can be surprisingly tasteful and amazingly delicious and easy to make once you have learnt a few tips. Unhealthy foods that once tasted good, no longer do so and healthy delicious foods become more desirable than the junk food we used to eat.

Fresh start to healthy eating
Here are a few child-friendly recipes that will integrate more raw and unprocessed foods into their daily diet.

Juices
If you can encourage the kids to have taste – why not try the following good mood and energy-boosting combinations?

• Carrot, apple and some green leaves.
• Apple, carrot, lemon and ginger.
• Pear, broccoli, celery and carrot.
• Carrot, beetroot and apple.

Avocado dip
This dip is also delicious spread on crackers.
1 ripe avocado
½ lemon juice
1/4 clove garlic (optional)
Mash avocado, crush garlic add lemon juice – delicious.

Spreads and non-dairy milkshakes

Apple and date jam
1 Apple (or if you prefer, use a banana)
5 Dates
5 Dried apricot (optional)
¼ Cup of water

Blend all the ingredients well and spread on toast, bagels or wholemeal muffins.

Banana and berries yoghurt
¼ cup almond or cashew nuts
1 banana
¼ pint of berries (blueberries, raspberries or strawberries)
Juice of 1 squeezed orange

Blend well and chill in fridge for 15 minutes.

Banana mint shake
2 Bananas
¼ cup of unsalted nuts – almond or cashew
3-4 fresh mint leaves
Water

Blend until smooth and creamy! Yummy.

Chocolate mocha shake
¼ cup coconut milk
¼ cup coconut meat
½ teaspoon un-processed honey   
¼ teaspoon raw carob bean powder
2 bananas

Blend until smooth – chill in fridge.

There are many quick, easy and delicious recipes for preparing wholesome healthy meals and snacks. Eating whole foods can be very satisfying and rewarding for the entire family. It is always great fun getting everyone involved in the kitchen and you get the added bonus of a tasty snack at the end of it all – then you just need to work out who is going to do the washing-up!