According to PBS.org (2003-2016), small modifications in the way you prepare meals and snacks can make a big difference in improving your child's diet... Snack and meal-time activities should be introduced and reinforced in creative, colorful and playful ways.
Here are some examples and ingredients straight from my kitchen on how to modify meals, and make meal preparation a fun activity.
Oatmeal Peanut Butter Nutty Bar
If your child loves nutty, crunchy textures, try this delicious home-made oatmeal, mixed nuts, dark chocolate and peanut butter bar. This snack provides your child with the right amount of grains, fiber and proteins, and makes for an excellent snack to pack in a lunch bag.
If your child loves nutty, crunchy textures, try this delicious home-made oatmeal, mixed nuts, dark chocolate and peanut butter bar. This snack provides your child with the right amount of grains, fiber and proteins, and makes for an excellent snack to pack in a lunch bag.
Ingredients
2 cups of rolled oatmeal (Quaker Oats)
1/2 cup of chopped nuts (almond, cashew, pecans)
1/4 cup of honey
1/4 cup of chopped dark chocolate
1/4 cup of almond milk
1 tbs cinnamon powder
1/2 tbs sea salt
1/4 cup peanut butter/ almond butter
1/4 cup peanut butter/ almond butter
Place oatmeal, almond milk, and honey in bowl...mix until oatmeal sticks together. Add cinnamon and chopped dark chocolate...add nuts...mix all ingredients then spread in 1-2 inches thick square pan....spread until ingredients is 1 inch thick all over pan...bake for 45 minutes to 1 hr until golden and crispy (350 degrees)...spread peanut or almond butter on top when done and still hot...cut in rectangular shapes and serve when cool for better crisp.
Carrot Sticks
Ingredients
Cut carrots to preferred size or use pre-cut carrots or baby carrots
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Some kids prefer simpler
meals, and typically avoid meats. A child with more specific preferences
will lessen the time you spend preparing meals, so try plating vegetables such
as carrots and broccoli with dips such as hummus. According to Livestrong.com, hummus
with 140 calories per 1/3 cup serving, is not a low-calorie food, but it is a
nutrient defense source of calories. Nutrient defense foods are foods
that contain nutrients you need for good health in a fairly small amount of
calories reveals livestrong.com.
Ingredients
Cut carrots to preferred size or use pre-cut carrots or baby carrots
Boil until firmly cooked
for 5 to 10 minutes
Serve with hummus or preferred dip
Ingredients for hummus
Serve with hummus or preferred dip
Ingredients for hummus
1 (15-ounce) can
chickpeas (roughly 2 cups drained, cooked
chickpeas; 3
tablespoons extra-virgin olive oil
3 tablespoons tahini
1 1/2 tablespoons
lemon juice (from 1/2 lemon), plus more to taste
1 small clove of garlic, roughly chopped
1 teaspoon salt
Lightly Toasted Honey Wheat Bread, Peanut/Almond Butter and Fruit
Many parents have agreed that turning meal preparation time into a fun activity increases the probability of kids actually eating the meal. If your child likes fruits and you want them to try other foods, try making funny and cool faces with the fruits over foods they typically refuse. These lightly toasted honey wheat bread slices, with an all natural spread of almond butter, decorated as faces with a ripe banana make for a great lunch or snack for 2 to 3 kids.
Ingredients
Bread slices
Bread slices
Almond Butter/Peanut Butter (Try more natural alternatives)
Your preferred fruits for decorating (peaches, blueberries, strawberries etc.)
Your preferred fruits for decorating (peaches, blueberries, strawberries etc.)
Home-made Fruit Bars
Summer is the perfect time to let your little ones indulge in these healthy snacks, and why run to the store just to grab a pack when they are so easy to prepare. Besides, when you make them at home you know what exactly is inside it, less sugar and more fresh fruits. This snack also promotes the opportunity to cut back on costs by storing fruits for great fruit bar making.
Ingredients
Fresh frozen fruits of your desire ( melon, strawberries, blueberries, raspberries)
Boil fruits until liquid becomes thick but still runny
Place in popsicle making containers; place in freezer for 2 hrs or so
Place in popsicle making containers; place in freezer for 2 hrs or so
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Roxanne is a writer, blogger and visual media host of kids and moms health, lifestyle, fashion and food features. You can contact her at: mommylifestylebyroxanneedwards@yahoo.com
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