It’s no surprise that parents might need some help understanding what it means for their children to eat healthy. From the MyPlate food guide to the latest food fad, it can be confusing to know what advice to follow. That’s why we brought together advice from four Children’s of Alabama registered dietitians. Whether you have a toddler or a teen, these dietitians have researched and informed tips to help navigate healthy eating for your children.
Canned Beans
Canned beans are an affordable and nutritious food. Enjoy them as a side to any meal for extra fiber and protein. Add them to dishes like tacos, soup and wraps. One half cup of black beans can provide nine grams of dietary fiber with seven plus grams of protein, and one can with three to four servings is usually less than $1.
No eggs? No Problem!
Whether your child has an egg allergy, your family focuses on plant-based eating or you just cracked your last egg yesterday, there are many egg substitutes you can still use for baking.
One whole egg can be replaced with any of the following:
- 1/2 a medium banana (mashed)
- 1/4 cup applesauce
- 1/4 cup avocado (mashed)
- 1/4 cup pumpkin (100% pure canned)
- 1/4 cup silken tofu (blended) -1 Tablespoon chia seed or ground flaxseed mixed with 3 Tablespoons water
Reducing Refined Sugar
If you’re trying to reduce refined sugar in your child’s diet, look towards substituting with fruits. Here are some ways you can use fruit instead of sugar:
- Date paste: 1 cup tightly packed dates + 1/4 cup water; blended into a paste, use 1:1 the same as granulated sugar
- Apples: Use grated apples or unsweetened applesauce in foods where you add sugar like oatmeal. Apples can also be used in some baked goods; remember that applesauce is considered a wet ingredient, so this could change the consistency of your recipe.
- Ripe bananas: Mashed or blended bananas make great sugar substitutes for baked goods like quick breads, muffins and cakes. You can use it to replace some, or even all, of the sugar in a baked good. Make sure to let the bananas ripen as much as possible.
- Berries: Instead of adding syrup to pancakes, use berries as a healthy topping. You can use them fresh or cook them down in a small sauce pan until they are soft and release their natural juices.
Snacking
While snacking can be useful in a healthy diet, it is important to consider what you’re snacking on.
Carbohydrates help give us energy while protein and fat help keep us full. Alone, each of them may give us a boost for about 30 minutes, but when eaten together, they can make up a healthy snack that will result in fullness for hours.
When choosing a snack, start with a whole food source of carbohydrates. This could be a fruit, vegetable or even a whole grain. Then, add some protein and fat like a peanut or almond butter, string cheese or a handful of cashews.
Snack ideas that are gluten free with carbs, protein and fat:
- Greek yogurt + 2 tablespoons almonds
- 1 apple + 1 tablespoon peanut butter
- 1 banana + 1 tablespoon almond butter
- Almond flour crackers like Simple Mills, ½ avocado
- Crunchmaster crackers + string cheese + cucumbers
- ½ cup grapes + string cheese
- Celery + 2 tablespoons peanut butter
- Trail mix from home: 2 tablespoons peanuts, 1 tablespoon raisins, 1 tablespoon chocolate chips
- Carrots + 2 tablespoons hummus + tomatoes and cucumbers
- Tomato, cucumber salad
- Guacamole + 2 bell peppers, sliced
- Fruit + cottage cheese
- Tomato, spinach, pepper + ½ cup cottage cheese
- Smoothie with spinach, banana and peanut butter
Special thanks to Sumner Aldrige, MPH, RD, LD, Janelle Hanick, RD, LD, Katy Broman, MS, RD, LD and Rainie Robinson, MS, RD, LD, CDCES for contributing to this blog.
