In today's fast paced world, it can be incredibly difficult to make sure that your children have healthy and consistent foods readily available for them at all times. It is important to make sure they are getting vital nutrients for muscle and bone growth, and to keep their energy levels and brain function operating at high capacity.
Limit Fast Food
When you are on the way home from soccer practice or a doctor's appointment, fast food is always an easy and convenient option if everyone in the car is hungry. However, it is best to try to make sure you do not indulge in fast food regularly. Instead, have nonperishable snacks on hand in the car, so that your children can reach for crackers, nuts, or dried fruits and hold their appetite until you get back to the house. You should also set a good example by encouraging your children that you want fast food as well, but that it is better for everyone to skip it most of the time.
Eat Less Lectins
Lectins have been shown to lessen the ability of your body to absorb essential nutrients when consumed in large amounts. Therefore, you should try to limit the amount of lectins that your children eat, so they can nutritionally benefit more from their other foods. You can still make snacks that they will enjoy, such as lectin free biscuits, and not have to worry about nutrient absorption. Other foods that contain high amounts of lectins are legumes, nightshades, tomatoes, wheat, and peanuts. You do not have to cut these out of your children's diet completely, but it is a good idea to monitor how much they are eating.
Pack Fruits and Veggies as Snacks
While packing your children's lunches, you should make sure that they have a whole. nutritious meal, that will give them enough energy to stay focused throughout the school day, as well as curb hunger. Giving them fruits and veggies that they will actually want to eat can sometimes be a challenge. You can give them a wrap that has their favorite protein, such as chicken, and some vegetables and Greek yogurt, or simply pack sliced fruit that will provide them with a juicy and sweet snack. You can also get veggie chips or straws, or dried fruit mixed in with trail mix if they do not like the fresh options.
Meal Plan Every Week
One of the best ways to combat eating out or getting unhealthy snacks to satisfy your family's cravings is to plan what you are going to eat every week. It may seem like a chore at first, but the more you learn easy recipes, the better you will get at preparing food for the days when your family is most busy. The best time to meal plan and prepare ingredients is Sunday, before the week begins, so that you will be able to grab a quick lunch or snack without having to spend unnecessary money by eating out.
Find Foods They Enjoy
Children are notoriously picky eaters. Especially when they are young and go through food phases, it may seem impossible to find ingredients that are both healthy and satisfy their taste buds. Once you find healthy foods that your children want to eat, then try to incorporate them into as many meals and snacks as possible. This way, you know that your family is getting nutrient dense foods that will be good for growth and development. Be sure to check in with your children regularly to see if they are developing new tastes and favorite foods, so you can adjust and make changes to their meals.
You should not have to worry that your children are not getting enough nutrients as they are growing up. With these tips, you can create meals and snacks that everyone will love, and that can be healthy for every member of your family as well.