Kids - for everyday health!

As a mother of two I know the juggle of providing healthy foods for kids, whilst pleasing their individual tastes! Snacking healthily during holidays can be tricky, but change the focus to fresh, fun and full of variety! Get the kids involved by helping you select produce; show them how to find ripe & delicious beauties!

While on holidays, take time to flip through recipe books together, enhancing their food appreciation, and for toddlers it’s a great way to recognize items.

Hold your breath, and let the kids in the kitchen! Pop on aprons (kids love to dress the part!) and laugh with them if they make mess, it can be cleaned! Allow them to create healthy meals & snacks with your guidance!

Golden rule:

You decide ‘what’ they eat, and they will determine ‘how much’ they will eat…

1. Provide a rainbow: color is nature’s display of various nutrients, some general examples…

Yellow – orange = beta-carotene for eye, immune & skin

Orange - red = vitamin C for gums & immune

Blue – purple = antioxidants

Green leafy = magnesium for metabolism & muscle relaxation

Summer fruits:

Apricots, berries, banana, figs, lychee, mango, nectarines, passionfruit, peaches, plums, pineapple, rockmelon, rhubarb, watermelon

Summer vegetables:

Avocado, beans, beetroot, cabbage, carrot, capsicum, corn, cucumber, eggplant, lettuce, mushrooms, onion, peas, potato, squash, zucchini

2. Maintain hydration: a summer essential, cooling and can limit tantrums & exhaustion.

Filtered water is best, but also consider coconut water as a tasty treat full of electrolytes and a great alternative in fruit smoothies as an afternoon snack! Mineral water with citrus slices & berries is another refreshing summer quencher that older kids enjoy.

3. Protein foods: are essential for growth, development, and repair, plus brain function.

Include in each main meal & most snacks.

  • Free range, organic eggs: breaky option, boiled for snacks, in a frittata (great idea for additional vegetable intake), and chop into salads

  • Nuts, seeds & the various spread combo’s: simple snack in a bowl, spreads on crackers or with banana on pancakes, or make delicious bliss balls as a healthy sweet treat!

  • Quinoa: alternative to pasta & rice, use leftovers to make pudding with yoghurt, honey & fruit

  • Legumes: soft & nutritious, and so versatile even fussy eaters don’t notice them mashed into a pasta sauce!

  • Free range chicken, organic meat & sustainably farmed fish

4. Include probiotic foods: to enhance optimal digestive function, and boost immune function.

Include a daily serve of yoghurt, cottage cheese, co-yo yoghurt, kefir, coconut kefir, or kombucha as a healthy alternative ‘fizzy drink’!

A great summer activity & snack is to get the kids to make their own fruit purée & yoghurt ice-pops, ideal for these summer days!

***** Don’t forget to keep the kids “Sun smart” – sunscreen, hats, and avoid midday sun exposure *****

Article reproduced & printed for Aunt Maggies January Newsletter to members! For great advice and Health shop items, visit a store near you (Hampton, Balaclava, Malvern, Fitzroy & Brunswick)

www.auntmaggies.com.au

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