Cut down on the snacking
OCCASIONAL sweet treats are good for controlling a rambunctious toddler, as the promise of a cookie, a sweet, or even a pack of cheese trix rarely fails when you want them to behave.
But while investing in junk food to satisfy your child might work in the short term, the obesity epidemic we’re currently experiencing with young children may make you want to think twice about overindulging your children with snacks.
As a parent, you are in a perfect position to provide that environment where an occasional treat becomes a privilege rather than the norm. Sure you are going to get a bit of resistance when you try to curtail your child’s junk food intake, but if not you, then who? Here are some ways you can break the unhealthy cycle and save yourself thousands of dollars in treating non-communicable diseases later.
1. Keep unhealthy snacks out of the house. One of the best ways to prevent your child from having copious amounts of junk food daily is to make them less accessible. Leave that pre-packaged snack pack on the supermarket shelf the next time you go shopping. If your child wants a snack while at home, then prepare a sandwich or give them a piece of fruit instead.
2. Keep them busy. Children love food, but probably not as much as they love to play with friends. Of course they are going to want to binge on food if all they have to occupy their time is to strain their eyes on the television screen.
3. Stack up on healthy treats. Have a collection of healthy treats such as fruits, nuts and yoghurt always readily available so your child will have something healthy to eat when they feel peckish.
4. Always ensure they have full meals. A child who doesn’t have a full breakfast and dinner will always feel the need to graze on whatever catches their fancy during the day. Surrounded by vendors who have no other care but to make a quick buck, they are virtually helpless if they are also having to contend with growling stomachs.
5. Just say ‘no’ to unhealthy treats. It is as simple as that.
Note that all snacks are not out. Snacking is an essential part of a healthy diet, but it’s what your children snack on that’s important. Here are some of the alternatives you can try to cheesy treats, biscuits, sweets and pastries:
1. Frozen treats. Freeze fruits such as melons, strawberries and grapes for your kids.
2. Salads. A fruit and vegetable salad on a pretty plate and served with dip is very filling.
3. Smoothies. Let them assist in blending fruits to make smoothies. They can even freeze and add popsicle sticks for fun.
4. Low-fat yoghurt. Freeze one on Sunday evenings to replace sugar and fat-laden ice cream.
5. Popcorn. Don’t think of the buttery type you get at the movies. Popcorn is actually a healthy snack, minus the excess butter and salt.
6. Dried fruits. Raisins, cranberries and prunes are great for munching on while watching afternoon cartoons.
7. Nuts.Once your child is not allergic, you can stack up on cashews, roasted peanuts, sesame and pumpkin seeds to have something crunchy on hand at all times.
8. Sandwiches. Get creative with your child while making healthy sandwiches. Rainbow sandwiches, for example, will never go out of style. Just choose whole-wheat bread and healthy fillings like tuna.
9. Baked French fries. Instead of frying, bake your Irish and sweet potatoes.
Note also that if your children really want to snack on junk food, they will find a way to do so. As such, it’s very important to teach them about healthy eating so that when they are forced to choose between the hamburger at school and the ground provision with baked chicken, they will make the right choice.
