We all understand that keeping children away from junk food is almost an impossible task. As parents or elder siblings, you allow them to consume the junk food because of their pleas and insistence. An increased risk of developing insulin resistance is more likely to happen in kids and young adults. The junk food often tends to replace all the healthy fats in the brains and interfere with the normal signalling mechanism. Apart from all these, junk food is addictive for children and often leads to complications like depression, low self-esteem and chronic illness.
Today, nutritionists and chefs also understand the cravings of kids and know that they are fond of fast food. Therefore, nowadays we can easily find and cook nutritious meals which are a perfect replacement of notorious junk foods.
- Pine-apple fruit & yogurt cups
Yogurt is a wonderful option for breakfast or a snack or a dessert but one needs to watch the added sugar content. Yogurt is a healthy and filling snack that checks the boxes on protein and Vitamin D – these are the nutrients that many kids lack in their diet. The ingredients used in yogurt delivers probiotics, good bacteria that are important for maintaining a healthy gut.
- Avocado Egg Toast
One egg has 6 grams of protein and it delivers Vitamin D, Vitamin B12 and some iron. Eggs also contain Omega-3 fatty acids which are helpful for a kid’s brain development. During breakfasts, kids need to skip their pastries, fried foods and processed meats. Rather scramble some eggs for your kids instead. If your kids do not like scrambled eggs, try serving them egg salad or egg casseroles.
- Oven Sweet Potato Fries
If you are running short on time and need to cook something nutritious for your kids then serve them oven sweet potato fries. Wash a sweet potato and poke some holes into it. You can then microwave it for 3-5 minutes which depends on the size of a potato. They serve Vitamin A, fiber and potassium. Also, limiting salt and increasing potassium keeps the blood pressure and hearts healthy.
- Greek Pasta
Intake of fiber keeps the kids full and is good look for health. Kids need 25 grams per day. Easy whole-grain foods for kids include oatmeal, whole-wheat pasta (one should try whole-wheat, half white if they won’t tolerate all whole-wheat), brown rice and whole-heart tortillas and bread. One can also use whole-wheat flour while making cookies, pizza dough or pancakes.
- Eggs & Waffles
Blueberries, blackberries and strawberries are less in sugar as compared to many fruits. Fresh berries make an excellent snack for kids. If berries are not in season, then buy unsweetened frozen berries and then mix them in a jar of overnight oats or a smoothie.