Refined sugars aren't healthy for kids. According to KidsHealth.org, kids need to eat a variety of healthy foods that contain plenty of fresh vegetables, fruits, lean proteins and whole grains. This helps kids get the right nutrients from foods with minerals and vitamins important for growing bodies.
Superfood Diet for Kids
Author Linda Page, "Diets for Healthy Living," says superfoods are nutrient-rich and contain high levels of antioxidants and other disease preventing components. Superfoods are also naturally sugar-free, Page adds. For breakfast, have your children eat fresh, organic blueberries with low-fat greek yogurt. Add some chopped walnuts for extra crunch. All these ingredients are considered superfoods. For lunch, grill tempeh with whole grain bread. Add cheese slices, lettuce and tomato. Salmon is another superfood because of its essential fatty acids. Cook brown rice or other whole grain such as barley or millet -- as a healthy addition to salmon. Make a fresh salad with sugar-free dressing, or use olive oil and balsamic vinegar.
Sugar-Free Substitutes for Kids
To ween your child off processed sugar, Page suggests serving foods that are naturally sweet such as raisins or dried apples. Make a delicious smoothie with frozen bananas, mangos and apple juice. Buy sugar-free snacks such as trail mix, popcorn, or mini pizzas. Start encouraging your child to drink more water instead of soda. Introduce granola into your kid's diet or cereals that contain real fruit. Top the cereal with fresh berries. Also, integrate healthy snacks such as carrots and ranch dressing or sliced cucumbers and hummus.
Sweet but Sugar-Free Meal Ideas
Connie Sarros shares quick and healthy meal ideas in her book, "Wheat-Free, Gluten-Free Cookbook for Kids and Busy Adults." These meals can be used when your child craves something sweet. Try mashing one small banana with 1 tbsp. of peanut butter. Add 2 tsp. of an all natural fruit jelly or organic honey to sweeten. Spread the honey or jelly onto a whole grain piece of toast. Make an apple rice pudding by pouring 1/4 cup of honey with 1 tbsp. of butter in a bowl. Use a few pinches of cinnamon and one pinch of nutmeg. Slice an apple and heat all ingredients in a skillet. Then add 1 cup cooked rice, 1 cup milk, 1/3 cup raisins and a handful of chopped walnuts.
References
- KidsHealth: Is Dieting OK for Kids?
- "Diets for Healthy Living: Dr. Linda Page's Natural Solutions to America's 10 Biggest Health Problems"; Linda Page; 2005
- "Wheat-Free, Gluten-Free Cookbook for Kids and Busy Adults"; Connie Sarros; 2009
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