Fruit is the perfect child-friendly snack. Pop a banana in their lunch box or chop up an apple to keep hunger at bay between meals. Experts advise that the more colourful the fruit, the better the health benefits. Fruits and vegetables that are purple in colour like blueberries and eggplant contain powerful antioxidants which are known for their health giving properties.
Creativity is important when trying to get your child to eat vegetables. For instance, add diced onions, celery and carrots to Shepherd’s pie and lasagne. Chop peppers and tomatoes into strips and serve with a healthy dip for a delicious snack. Make homemade pizzas and get your child to add fresh vegetables.
Nuts are packed full of healthy fats which provide energy. Make trail-mix using nuts, seeds and dried fruit. It’s a really great healthy snack for after-school.
Peanut butter is a terrific source of protein, vitamins, magnesium and dietary fibre. Combined with whole-wheat bread, it’s the ideal sandwich for your child's lunchbox.
Convincing little ones to eat fish can a challenge, however making homemade salmon fish fingers or a baked potato topped with tuna are great ways to encourage them to try it.
When choosing your grains opt for whole grain varieties of pasta and bread, fibre rich cereals, brown rice and quinoa.
Cheese is an ideal addition to your child's meal. It’s a great source of protein and calcium.
Beans are another wonderful source of nutrients including protein and fibre. Try adding butterbeans, black beans or kidney beans to chilli or bean salads.
Popcorn is a healthier alternative to crisps, chocolate and biscuits. To optimise this healthy treat, avoid butter and salt laden versions and opt for air-popped popcorn. Sprinkle with a little cinnamon or some paprika for flavour.
When it comes to drinking healthy liquids, water is top of the list. Juice, sports drinks, punch and soda are simply empty calories.