I recently saw the movie “Super Size Me” at the Cedar Lee Theater. In the movie, filmmaker Morgan Spurlock eats nothing but McDonald's food for thirty days. Not only does he gain weight, but doctors record other harm to his health. Although I am not a registered dietitian or a nutritionist, it is worrisome to me that kids love fast food, and scary that we often feed it to them out of convenience. Life is so busy, and kids are so picky. What is a parent to do?
The healthy habits that you instill in your children now will last for a lifetime. Take them grocery shopping with you and explain why you are choosing fresh, organic fruits and vegetables and free-range, natural meats. Teach them to avoid processed foods and items containing high-fructose corn syrup and partially hydrogenated fats. According to the Center for Science in the Public Interest, sugar and corn syrup make up 16% of the average diet while adding nothing by the way of nutritional value. Meanwhile, the hydrogenated fats increase the risk of heart disease.
Another great way to teach kids about healthy food, and to inspire them to eat fun and healthy snacks, is to take them to local farms and farm markets. This will also help your children reconnect to our food sources and the people who grow our food. Kids love to see where things come from, and better yet, some farms will allow them to actually pick their snack, such as fresh berries.
Here are a few simple recipe ideas for healthy, kid-friendly meals:
Top-Secret Spaghetti Sauce
Work around your kids' favorite foods and try nutritional approaches that fly right under their radar. For example, when making tomato sauce for spaghetti, do what my chef-friend and single mother Dawn Gillespie of Marigold Catering recommends. Simmer one cup chopped broccoli and carrots (or other veggies) in four cups of your favorite spaghetti sauce. Whip the sauce in a blender so there's no evidence of the veggies. Carrots are a good addition because they make the sauce a bit sweeter without adding sugar.
Beefed-Up Nuggets & Slimmed-Down Fries
One of my favorite tips is mixing flax seeds into breading for homemade chicken nuggets. This sneaks fiber, omega-3 fatty acids and anti-oxidants into the diet. Bake the chicken instead of frying to reduce the fat. Serve this with fresh-cut fries, brushed with olive oil and baked.
Simply Delicious (& Nutritious) Smoothies
Smoothies are perfect for breakfast or snacks. My food-writer friend Paris Wolfe whips a can of peaches, a cup of mixed berries, a banana, a scoop of yogurt, a teaspoon of honey and ½ teaspoon vanilla in the blender and tells her kids that she's serving “fruit shakes.” Her young sons love them and get a full day's supply of fruits.
Kids’ Creation Pizza
Kids love to make pizza almost as much as they like to eat it. You can buy or make a pizza crust and keep it stored in the fridge or freezer. Make the sauce and cheese available along with a variety of healthy topping choices. Offer them fresh veggies such as mushrooms or olives, or cooked veggies such as broccoli or spinach. Other good toppings include diced, cooked natural chicken or cooked natural chicken sausage. To minimize preparation of cooked toppings, allow your kids to use yesterday's leftovers on today's pizza. They will have an easy and fun way to prepare a meal for themselves and the entire family.
Before changing your or your children's diet, please consult your doctor or a qualified professional for proper nutrition advice.
Brian Doyle is the owner of World's Fare Culinary, a personal chef and catering company. He also offers cooking classes and demos, as well as restaurant consultation. Visit http://worldsfareculinary.com or call (440) 622-5071 for more information.
