School bells are ringing across the nation, letting children out for 2-3 full months. Summer always seems to be a challenging time for healthy eating habits for our children. They’re spending more time at home, involved in sports and play and usually these factors mean more snacking.
If your children have already mastered the art of junk food, encouraging them to make wholesome food choices in the summer months becomes increasingly difficult. If encouraging healthy eating this summer already seems like an insurmountable task, don’t fret, take a deep breath and let’s go at it one step at a time.
Here are 4 healthy alternatives to get you started:
Sugary Cereals –
Try whole oats with just enough hot water to cover them without making them soggy. Add in fresh berries, chopped or pulverized raw nuts and honey. For those with a big sweet tooth, overdo the honey. If they like it, you can progressively minimize the honey and they won’t be able to tell. If this doesn’t work try changing their cereal to a heartier one like Kashi Go Lean Crunch first, then stat mixing in the oats with it, and then move over to the oatmeal. Remember, your goal with breakfast is to provide a higher amount of protein than sugar, this will keep their energy and attitude in line and improve their focus.
Snack Time –
Switch out the typical cheddar crackers for more natural choices. I often recommend Amy’s Organics “Cheddar Bunnies”. Kids like them just the same and they are made with better ingredients. You can also try combining fruit with a raw nut butter (almond, cashew, walnut, etc.) for a yummy snack.
Chicken Fingers –
Most packaged Chicken Fingers include unhealthy ingredients as well as lower quality meat parts. If you feel up to it, you can invest in a Food Saver and make your own. Dip the chicken in eggs and then make a breading. I created my own, it’s packed with nutrition and my son loves it. Breading: Unsweetened shredded coconut, Celtic sea salt, Salba (a grain filled with essential fatty acids), and Bob’s Red Mill “Gluten Free Mighty Tasty Hot Cereal”. There is no real formula for mixing, I taste it while it is dry to make sure it is not too salty or sweet and then I dip the chicken in and place them in individual food saver packages and freeze. This works great for a quick cooked meal!
Milk Shakes and Ice Cream –
Milkshakes are full of processed sugars. Try Smoothies instead! These are the easiest way of packing in a lot of nutrition without your child feeling deprived. Use fresh fruit, nuts, and a bit of honey and you can create an array of recipes that your kids will enjoy. You call also freeze them in popsicle sleeves for an icy treat. As for ice cream, place a can of organic coconut milk in the refrigerator, once it is cold blend it up with frozen fruit and serve.
Click HERE for "Adita Approved" Snack Recipes
Here’s a bonus tip! Get your kids involved in the cooking or preparing of food. They are more apt to experiment and try new things if they are involved in the process. Remember it takes a child at least 4 tries to figure out if they like something or not. YOU CAN DO THIS!
In Peace, Love, and Health,
©Copyright 2019, Adita Lang. Adita Lang works with individuals and groups to maximize their health through exercise and nutrition. She is available for Coaching and Public Speaking.
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