A low-carbohydrate diet for children and teens should be used with caution, according to health professionals with the Start Smart program, a weight-management program for children and adolescents at the National University of Health Sciences' Lombard Health Center. Children need carbohydrates as a ready source of fuel or energy and as part of a well-rounded diet to ensure they get all the nutrients they need. Take a moderate approach, such as offering healthy, low-carb foods and snacks that meet your child's nutritional needs.
Cheese
From the time they're toddlers, children snack on cheese. It's rich in the nutrients they need for healthy growth such as protein, calcium and vitamins A and B. It's also easy to chew, comes in a wide variety of flavors, textures and looks and can be added to a variety of meals including soups and sandwiches. One cup of diced low-sodium American or cheddar cheese contains a little over 2 g of carbohydrates, according to the United States Department of Agriculture's (USDA's) National Nutrient Database for Standard Reference. Offer low-fat cheese alternatives if you're concerned about your child's weight.
Fruit
Because fruits contain natural sugars, you might mistake them for high-carbohydrate foods. But they are low-carb foods and contain far less carbohydrates than snacks prepared from white flour or potatoes. For instance, 1 small, raw banana contains just 23 g of carbohydrates, and 1 small apple with skin contains about 20 g of carbs. Fruits are also loaded with antioxidants, vitamins and minerals your child needs for overall health and growth. Keep a bowl of fresh fruit in plain sight so your child is more likely to grab one instead of a sugar-packed chocolate bar or bag of chips.
Tortilla Chips
Fifty grams of nacho-flavored tortilla chips made from enriched masa flour has just over 31 g of carbohydrates, according to the USDA. To make them more appealing for your little ones, top them up with low-sodium salsa. A ready-to-serve salsa contains about 6 g of carbohydrates per 100 g. Alternatively, melt some cheese and drizzle it on top of the chips to tempt your child's taste buds.
Chicken Breast Tenders
Also known as chicken fingers, tenders can be a delicious snack or part of a meal and they're favorites with children. Chicken breast tenders prepared in a conventional oven contain just 17 g of carbohydrates per 100 g, according to the USDA. If you make them at home yourself, coat them with low-carb whole-grain, soy or chick pea flour. Some store brands are also prepared with whole-grain flour.
Yogurt Smoothies
Your children will get protein, calcium, vitamins such as A, C and D and fiber they need with these thirst-quenching beverages made from low-fat yogurt and fruits. One cup of plain, whole-milk yogurt with 8 g of protein per ounce has about 11 g of carbohydrates, notes the USDA. The fruit you use can be fresh, frozen or canned. However, if you add canned fruit to the smoothies, use only those canned in their natural juices not in syrup, which is loaded with sugar and extra calories. Chill in the freezer for about 15 minutes or serve with ice for your children to enjoy.
References
- National University of Health Sciences: Moderate Low-Carb Diet for Kids is Okay
- Harvard School of Public Health: Vitamins
- Peel Public Health: Snacks for School-age Children
- USDA: National Nutrient Database for Standard Reference
- Harvard School of Public Health: Carbohydrates: Good Carbs Guide the Way
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