We all want our kids to be the very best they can be.  To be happy and healthy as they grow into adulthood. Yet whilst we all know that diet is an important part of that growth, we also have to carefully pick our battles with our children. All this while prioritising our own time and resources. If you happened to Ecosia “What should I be feeding my kids?” you may well have ended up feeling guilty, overwhelmed and confused by the conflicting nature of ‘expert’ opinion. Meat/no meat, fat/low fat, protein but not too much… the list goes on. 

Evidence suggest that the more fruit and vegetables you eat, the healthier you are. Amazingly – 7 portions of fruit and vegetables a day lowers your risks of death from any disease by 42%. Even just eating between 1-3 portions reduces your risk by 14% (1). Now, we are rightly skeptical of statistics of any kind. But those are extraordinary figures. No drug can claim such benefits. Unfortunately, there is also evidence suggesting 80% of young people eat less than 5 portions (2). Equally a significant number of children suffer from an inadequate supply of many vitamins, minerals and essential fatty acids (3). The good news is that it is easy and inexpensive to increase you and your child’s supply of all the above. But remember. Try to provide a rainbow of coloured foods because each colour represents a different health boosting property. For example, red means anti-oxidant and green means anti-toxic. And of course buy organic whenever possible.

Savoury Snacks 

• Oatcake/Buckwheat cracker with hummus, guacamole, cottage cheese
• Raw vegetable kebab/battons (e.g. carrot, red pepper and mange tout, cucumber) with above dips
• Boiled egg with above dips
• Small bowl of mixed nuts. Try introducing walnuts/brazil nuts as well as cashews and almonds, along with red grapes/chopped apples
• Gluten free pizza base with home-made vegetable topping. Grate cheese on top to hide veg if necessary
• Rice cakes with salmon and avocado

Bought Treats

• Naked Bar (nuts/date bars)
• Bounce (oats balls with added protein/spirulina)
• Smooze fruit ice (coconut milk/cream and natural fruit, cane sugar)
• Chia Pod (chia seeds soaked with coconut milk/cinnamon/mango)
• Organix Goodies range (oat bars sweetened with fruit juice)

Home Made Healthy Treats

Granny Pringle’s Oat Cookies (Make Approx. 22) 4oz Oats, 4 oz gluten free flour (1 ½ tsps. baking powder), 2oz palm sugar (less?!), ½ tbs maple syrup, 4oz goats butter/coconut butter. Mix together melted butter and sugar, add baking powder and then combine all ingredients.  Roll into a ball and flatten onto greased dish. Cook: 15 mins: 150c.

Avocado and Lime Lollies   – see recipe here. (add 3 tsps Kids Omega 3 Oil)           

Sweet Potato, Coconut Cake(halve the sugar content) – see recipe here.     

Butternut Squash Chocolate Mouse  – see recipe here.    

Granola Bars  – see recipe here.    

About the author

After years employing DIY natural health solutions, Caroline Pringle trained in complementary therapies, primarily as a Yoga Teacher and Massage Therapist, with CNM.  She is passionate about sharing her exploration of how the human body works. And is fascinated by the food, herbs and lifestyle changes that can help bring us back to health. 

Caroline Pringle at Bristol Natural Health Practice: 07766006034

bristolnaturalhealth@gmail.com

References: (1)http://jech.bmj.com/content/early/2014/03/03/jech-2013-203500 (2)https://www.gov.uk/government/uploads/system/uploads/attachment_data/file/315418/foodpocketbook-2013update-29may14.pdf, (3) http://onlinelibrary.wiley.com/doi/10.1111/j.1467-3010.2011.01910.x/full