You know your children just love snacks no matter how unhealthy they are. Telling them not to take will make things worse. It is time to educate them. All we need is, of course, a healthy cookbook for our reference, to stock up on fresh vegetables and fruits and always be prepared.
Chips are everyone favorite. The children or the adults. Skip that when we do grocery shopping. Stock up pretzels or healthy cookies instead. It will cost us a tiny bit more but never mind that, health is more important.
Steps to Prepare Healthy Snacks
Store in fresh fruits and vegetables. Chop them into bite-sized. Make them easier for our children to take them as snacks. They can just grab them and pop into the mouth! Try frozen our fruits for a change.
Do not store soft drinks and soda. We all know children love them. Replace them with yogurt, smoothies milk or even fruit juice. Yogurt drink can be a choice too.
If your children love nuts as well, try dry roasted nuts. They are crunchy and flavorful. But make sure they do not overeat. Healthy snacks can bring harm too. Eat moderately. Learn how to make our own pizzas so that we can control and decide for the ingredients to use.
Healthy Snacks in Different Occasions
As for breakfast, go for cereals and milk or crackers with tiny cheese. It is definitely superior than our luxury usual nasi lemak breakfast. We can have American breakfast in the weekend. Half cooked egg and sausages, or hash brown. But only once in a while.
It is easier to shove away unhealthy snacks and keep in store the healthy ones. You know why? Because when our children can't get their source of snacks, they will take your healthy snack as an alternative. Yes. Indirectly educating them. Always store what you want them to eat.
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Helping kids take a healthy diet doesn’t have to be difficult. Here are 12 tips:
1. Make it fun. Serve broccoli and other veggies with a favorite fat-free dip or sauce. Cut foods into various shapes with cookie cutters.
2. Recruit your child’s help. At the grocery store, ask your child to help you choose fruits, vegetables, and other healthy foods. Don’t purchase anything that you don’t want your child to eat. At home, let your child help choose what to eat, and also help you rinse veggies, stir batter, or set the table.
3. Be cunning. Add chopped broccoli or green peppers to spaghetti sauce, top cereal with fruit slices, and mix grated marrow and carrots into casseroles and soups. Serve veggies first at mealtime, when kids are hungriest.
4. Don’t offer dessert as a reward. Withholding dessert sends the message that dessert is the ideal food, which might only increase your child’s desire for sweets. You might choose one or two nights a week as dessert nights, and skip dessert the rest of the week. Or redefine dessert as fruit, yogurt, or other healthy choices.
5. Designate a snacking zone. Restrict snacking to the kitchen. You’ll save your kids countless calories from mindless munching in front of the TV.
6. Make it quick. If your kids need to snack on the go, think beyond a bag of potato chips. Offer string cheese, fresh fruit, cereal bars, or other drip-free items.
7. Go for the grain. Whole-grain snacks — such as whole-grain pretzels or tortillas and low-sugar, whole-grain cereals — can give your kids energy with some staying power.
8. Pull out the blender. Use skim milk, fat-free yogurt, and fresh fruit to make your own smoothies.
9. Promote independence. Make it easterly for older kids to help themselves. Keep a selection of ready-to-eat veggies in the refrigerator. Leave fresh fruit in a bowl on the counter. Store low-sugar, whole-grain cereal in an easily accessible cabinet. Stock fruit, either canned or packaged in its own juice, in your pantry.
10. Use some imagination. Offer something new, such as fresh pineapple, cranberries, red or yellow peppers, or roasted soy nuts. Slice a whole-wheat pita and serve with hummus.
11. Mix and match. Serve baby carrots or other raw veggies with fat-free ranch dressing. Dip graham crackers or fresh fruit in fat-free yogurt. Top celery, apple, or bananas with peanut butter.
12. Set a good example. Let your kids catch you munching raw vegetables or snacking on a bowl of grapes. If you take a variety of healthy foods, your child is more likely to follow suit.
Healthy Joes Gladys M. High Ephrata, PA
Makes 4 servings
Prep. Time: 20 minutes Cooking Time: 20 minutes
¾ lb. 90%-lean ground pork loin 1 cup chopped onion 1 medium bell sweet pepper, chopped 1½ cups diced tomatoes, no salt added, undrained 1 medium zucchini, shredded, optional 1 Tbsp. chili powder 1 tsp. paprika ½ tsp. minced garlic pepper to taste 3 Tbsp. tomato paste 4 whole wheat hamburger buns
1. In massive skillet, cook ground pork, onion, and bell pepper until meat is brown and onion is tender. Drain off drippings.
2. Stir in diced tomatoes, marrow if you wish, chili powder, paprika, garlic, and pepper. Cover and bring to a boil. Reduce heat.
3. Add tomato paste to thicken. Simmer, uncovered, for 5 minutes.
4. Spoon mixture into buns and enjoy.
Per Serving Calories 343, Kilojoules 1435, Protein 27 g, Carbohydrates 44 g, Total Fat 7 g, Saturated Fat 2 g, Monounsaturated Fat 3.5 g, Polyunsaturated Fat 1.5 g, Cholesterol 53 mg, Sodium 273 mg, Fiber 7 g
Dietitian’s tip: Substituting ground turkey breast for regular ground beef sheds about 200 calories, 7 grams of fat and 4 grams of saturated fat.
Honey-Glazed Carrots Janet Oberholtzer Ephrata, PA
Makes 4 servings
Prep. Time: 5 minutes Cooking Time: 10-15 minutes
16-oz. pkg. baby carrots 2 tsp. olive oil 1 Tbsp. honey ½ Tbsp. lemon juice
1. Cook carrots in a bit of water in a saucepan until they’re as tender as you like.
2. Meanwhile, combine olive oil, honey, and lemon juice in a small microwave-safe dish. Microwave on high 20-30 seconds. Stir.
3. Drain carrots. Pour glaze over top and toss to coat.
Per Serving Calories 76, Kilojoules 318, Protein 1 g, Carbohydrates 13 g, Total Fat 2.5 g, Saturated Fat 0.3 g, Monounsaturated Fat 1.7 g, Polyunsaturated Fat 0.5 g, Cholesterol 0 mg, Sodium 89 mg, Fiber 3 g
The above is an excerpt from the book Fix-It and Enjoy It! Healthy Cookbook: 400 Great Stove-Top and Oven Recipes by Phyllis Pellman Good. The above excerpt is a digitally scanned reproduction of text from print. Even though this excerpt has been proofread, occasional errors might appear due to the scanning process. Please refer to the completed book for accuracy.
Reprinted from Fix-It and Enjoy-It! Healthy Cookbook. Copyright by Good Books (www.GoodBooks.com). Used by permission. All rights reserved.
Author Bio Phyllis Pellman Good is a New York Times bestselling author whose books have sold almost 10 million copies.
Good has authored the national #1 bestselling cookbook Fix-It And Forget-It Cookbook: Feasting with Your Slow Cooker (with Dawn J. Ranck), which appeared on The New York Times bestseller list, as well as the bestseller lists of USA Today, Publishers Weekly, and Book Sense.
Good has also authored Fix-It and Enjoy-It Cookbook: All-Purpose, Welcome Home Recipes, Fix-It and Enjoy-It Diabetic Cookbook, and Fix-It and Enjoy-It 5-Ingredient Recipes, all for stove-top and oven use. (Fix-It and Enjoy-It is a “cousin” series to the Fix-It and Forget-It books.)
Good’s cookbooks include Fix-It and Forget-It Huge Cookbook: 1400 Ideal Slow Cooker Recipes!, as well as four additional titles in the Fix-It and Forget-It series. Among her other cookbooks are The Ideal of Amish Cooking and The Central Market Cookbook.
Visit us at www.Fix-ItandEnjoy-It.com
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