So a friend posted on Facebook, "
Moms of boys...I am at a loss for how to keep my starving 8-year-old fed! He is hungry all of the time!! What are some good staple snack options for your boys? He tires of apples, grapes and cheese sticks. And I don't want him eating goldfish all of the time. HELP!" I have done nutrition and healthy eating talks before so I went to my computer and sent her some info. Well, she said you need to post this for others. So viola!! Hope it helps you too.
There are so many fun and inventive ways to introduce foods that are high in fiber to your kid's diet. Use dried fruits like cranberries and raisins in cookie dough or muffin batter. Add refried beans to taco meat. Cut up celery and carrot sticks and dip them in peanut butter or salsa. Sprinkle sunflower or sesame seeds on salads.
Kids tend to be most receptive to the fiber found in fruits, vegetables and presweetened breakfast cereals. Apricots, figs and prunes make wonderful high fiber snacks. Kids love to crack open nuts like peanuts and pistachios. Choose pears, apples and berries; peas, nuts and beans; and cereals and pancakes made with whole grain.
Whole grain foods include all parts of the grain. Finding foods made with the whole grain is easy to tell by checking out the ingredient list. The primary ingredient should read "whole grain" or "whole" as in whole wheat. If bread is brown in color, it doesn't mean that it is whole grain.
• Feed fish (or the next best thing): Kids who eat plenty of Omega-3 fats and protein are almost guaranteed to have better school performance. Since it is nearly impossible to get kids to eat enough fish to meet this demand, supplements can fill in the gaps.
• Feed a brainy breakfast. Dozens of research studies have proven without a doubt that children eating a high protein breakfast perform better in school.
• Feed smart carbs: The brain prefers carbs that are naturally packaged with protein and fiber. Something as simple as whole wheat toast with peanut butter is an excellent choice. Or, serve whole grain cereal and yogurt.
• Eat blue food: Blueberries are a great brain food. Their deep blue skin is full of flavonoids and antioxidants. Other ‘smart foods’ include nuts, wild salmon and spinach. Discourage your child from eating too many ‘dumb foods’ that include foods with MSG, aspartame and preservatives on the label, foods containing hydrogenated oils, fiber-poor carbs, and “liquid candy” (sodas and other sweet drinks).
What are the best choices for healthy snacks?Obviously a piece of fruit or handful of carrot sticks is the most healthful snack going. But there are plenty of other nourishing alternatives to junk food that your child will love. Here are a few suggestions:
• Baked chips. Deep-fried potato chips typically get more than half of their calories from fat. Stock up on baked chips instead. A one-ounce serving of Kettle Crisps, for instance, gets just 15 of its 110 calories from fat. Baked tortilla chips are another good choice; you can find flavorful brands that get only a third of their calories from fat.
• Light popcorn. Some brands of microwave popcorn are swimming in butter or partially hydrogenated vegetable oil (which can clog arteries). But Orville Redenbacher's Light Natural Gourmet Popping Corn is surprisingly low in fat and, like all popcorn, high in fiber.
• Nuts. It's a bum rap: Nuts are high in fat, but it's a kind that's as good for the heart and arteries as olive oil. (The exception is macadamia nuts, which are high in saturated fat.) Nuts are also loaded with protein and essential vitamins and minerals — and they're wonderfully filling. You might want to toss together a trail mix of peanuts, raisins, and low-fat granola to keep on hand.
• Granola bars. A great alternative to a gooey candy bar, a sweet, crunchy granola bar has fiber and far less fat.
• Sunflower seeds. High in fiber and protein, sunflower seeds are a powerhouse for growing kids. Sure, they're relatively high in fat, but most of it is monounsaturated, the healthful kind found in olive oil and nuts.
• Fruit bars. Fig Newtons are low in fat and provide fiber and potassium. Raisin biscuits are another great choice. Only 20 percent of their calories come from fat, and the best brands are loaded with those crinkly iron-rich bits of sweetness.
• Frozen fruit bars. The best of these frozen treats contain chunks of real fruit — orange, pineapple, peach, and banana, to name a few. They're a great, fat-free summer refresher.
• Frozen grapes. If your child resists eating fruit, try keeping a bowl of rinsed grapes in the freezer. They're rich in antioxidants — and freezing seems to transform them into bonbons in the eyes of kids.
• Raisins. Loaded with antioxidants and high in carbohydrates (an immediate source of energy), raisins are also high in fiber and iron. Plus, kids love those little single-serving boxes.
• Fruit smoothies. Whip together a banana, a splash of fruit juice, and a handful of berries in your blender, and you've got a nutritious smoothie. You can add yogurt for more protein and calcium. For the best consistency, freeze the fruit beforehand or use frozen yogurt.
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