Every parent has the same goal; to give their kids the tools they need to be healthy and succeed. However, many parents are simply unaware that the snacks and meals they’re feeding their children are actually void of nutrients and are ultimately comprising the health of their kids. As we get further away from the age of gardening and growing our own food, it’s easy to fall into a routine where you are quick to overlook whole foods and reach for the quick bag of crackers instead.
The ease and convenience of unhealthy food are so widespread. Furthermore, the prevalence of genetically modified foods, pesticides, herbicides, chemicals, preservative and toxins in food are at an unprecedented high. Thus, it requires a concerted effort to educate yourself as a parent so that you’re equipped with wisdom that can aid you in making smart decisions. Healthy eating doesn’t have to be complicated, but it will require the elimination of some common children’s foods that are nutrient deficient.
Putting the word “fruit” in the name of a child’s snack item is a strategic marketing term used to label this popular item. Most generic fruit snacks actually do not contain any ingredients that real fruit does. Even the sugar in these snacks is highly refined and processed.
A better option would be to opt for the real fruit itself. Grabbing a whole piece of fruit like a banana or orange is just as convenient; it just requires you to grocery shop with a different mentality. Instead of looking for everything pre-packaged, utilize every chance you can get to feed your child real, whole foods as close to their natural state as possible.
Animal Crackers & Cereals
Although many modern day children’s animal crackers and snacks may even be labeled as gluten-free, they still contain highly refined grains which won’t provide any substantial nutrition. Grains like corn and wheat are also two of the most abundant genetically modified crops. Ingesting GMOs has been shown to cause negative health implications over time, making it a good idea to stay away from these grains as much as possible.
A healthier option is oats, as they are naturally gluten-free and are closer to their natural state when bought as steel-cut or rolled. Avoid the premixed instant oatmeal bags, as they are often packed with added sugar. If you’re feeling ambitious in the kitchen, you could prep some protein balls as a quick snack or put in your child’s pack back or lunch. While there are many variations and recipes online, you can start with a simple base of nut butter, seeds, oats and dates for some sweetness.
After wrapping up a soccer game or even a day at the park, it’s tempting to reach for a sugar-filled sports drink to help your kid rehydrate and replenish. However, it’s important to consider that there are many suspect ingredients in most sports drinks. They will receive more recovery benefits by simply refueling with fresh fruit like an orange, apple, berries or grapes.
Fruit does contain naturally-occurring sugar, but it’s not to be villainized. The sugar in fruit is housed in fiber, nutrients and water, which in combination do not cause blood sugar to spike; whereas sports drinks will cause a prompt increase in blood sugar which negatively impacts insulin regulation. Imbalanced insulin issues over time can manifest themselves in chronic illness. Fortunately, instilling healthy habits at a young age may help to avoid that issue for your children.
Another way to get your kids drinking more of their vegetables is to make your morning smoothie bigger than usual so that you can pour them a small glass. This minimizes the extra time you spend making a separate meal for them. Also, it’s important and perhaps the most effective teaching tool to lead by example in regards to eating habits. Children are more likely to implement healthy eating habits if their environment is reinforcing those values.
A simple solution to transition away from these preservative-filled, chemical-laden foods is to get back to the basics with fruits and vegetables. Be sure to get them as close to the source as possible. In other words, avoid canned goods, fruit syrups in yogurt, etc.
Serving your kids fresh plant-based foods doesn’t have to require a ton of food prep. If you are grocery shopping for healthy foods, then snack time can be as simple as peeling an orange or biting into an apple.
Filling up your child’s diet with fresh fruits and vegetables will ensure that you are minimizing their exposure to chemicals, additives, and toxins that are present in many processed foods.