Healthy snack food and lunch box ideas for kids

Healthy snack food and lunch box ideas for kids

Making food interesting: Getting kids by in.

Don’t know about you guys but when my kids are in the kitchen making food with me they are more likely to eat it. Same goes when we make up food on a Sunday for there lunch boxes for the week. (Please note all though the intention is to do this every week, sometimes we just don’t get there!) Below are some notes from a workshop I did at Splore all about kids and foods. The peanut butter bliss balls were a hit with the kids! see recipe below. xx Coryn

  • Get kids to help with food preparation, make it fun.
  • They will watch what you eat and copy you, so if you are eating a highly refined diet then so will they
  • Have shared meals this is fun and they are less likely to over eat as opposed to sitting eating in front of t.v.
  • Talk to your kids about foods, and foods that make them grow and think and climb trees.
  • Make food that you would like to eat your self

    20140823_092907

  • How much sugar are you feeding your Kids?

Recommended daily sugar for children

  • 4-6 years old 19 grams = 5 tsp
  • 7-10 years old 24 grams = 6 tsp
  • From 11 years 30 grams = 7 tsp
  • 1 can of fizzy drink is 9 tsp of sugar!!

If you eat too much sugar the body stores it as fat

  • Salt 4-6 years old 3 grams salt = 1.2g sodium
  • 7-10 5 years old 5 grams salt= 2 grams’ sodium

We tend to swing from high sugar to high salt.

Be mindful of free sugars (added sugars)

sugar on spoon doctored-md

Don’t go overboard on natural sugars from milk, fruits. Even though they are not an empty calorie like added sugars and do have fibre and other nutrients they will still spike blood sugar levels.

Foods high in sugar are biscuits, cereals, pasta, cakes, chocolate, sweets, fizzy drinks, fruit juice.

Start to read labels look at bread, yogurts, crackers: Well most things have added sugar.

Spend a bit of time on a Sunday afternoon and make up some of these recipes and have them for the week, they will save you money and time in the morning and they are a healthy option. (These recipes will be on my blog)

Lunch box ideas.

  • Mini pikelets
  • Scones
  • Bliss balls
  • Pop corn
  • Roasted nuts and seeds
  • Egg and veggie muffins
  • Fruit
  • Cut up cheeses with crackers
  • Hummus and carrot sticks
  • Ham/biltong/beef jerky/left over meats
  • Wraps/whole meal pita with scrambled eggs/lettuce and cheese
  • Boiled egg
  • Frozen smoothies: Berries/yogurt/rice milk/chia seeds/banana
  • Non sweetened yogurt
  • Roasted seaweed
  • Nuts and seeds

Peanut butter balls

Makes 15 balls (can freezes)

1 cup of oats

½ cup of shredded coconut

1 tbs of coca powder

1 tbs of chia seeds

½ of peanut butter

½ tsp of vanilla

¼ a cup of chopped dates or raisin

½ tsp of coconut oil

Add all ingredients in to mixing below and mix well,

Then squeeze into balls: If the mixture is a bit dry and not binding just add a little bit more coconut oil.

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Pop corn

½ a cup of popping corn

1 tsp of oil

Pinch of sea salt

1 tsp of brewer’s yeast.

Add to saucepan with 1 tsp of oil, cover with lid and leave on low till popped.

I add salt and brewer’s yeast.

Hope this gives you some new ideas. xx Coryn

 

 

 

 

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