In honor of National Nutrition Month (first posted in March), College Nannies and Tutors is taking a deep dive into the world of children’s nutrition and what their caretakers can do to make sure children are eating healthy. Because “in with the healthy, out with the junk” is easier said than done, we have put together a list of kids’ favorite foods, along with the suggested healthy replacements for each that kids will still gobble up with a smile.
Sugary Juice and Pop
Replace with: Tea, Fruit smoothies or 100% natural fruit juice, not concentrate. You can also consider getting a Fruit Infused Pitcher, which allows you to add kids’ favorite fruits’ tastes to water.
Donuts, Cookies and Cake
Replace with: Oatmeal granola bars, oatmeal raisin cookies and angel fruitcake topped with whipped cream and fruit. Cake pops cut the portion size down to about 1/5 the size.
Chocolate
Replace with: Mixed nuts and almonds, natural peanut butter or cocoa dark chocolate.
Candy
Replace with: Fruits will provide the sweet taste that kids crave. Also, a cup of yogurt with a cup of crunchy low-sugar cereal stirred in.
Cheeseburgers
Replace with: Try black bean, veggie, chicken or turkey burgers (who says you have to tell the kids the patty is black bean instead of beef?). If you do get hamburger, go as lean as you can. Also, use more vegetables than sauce!
French fries
Replace with: Bake veggies like green beans, radishes and zucchini in the oven until crispy, add seasoning to provide the same salty taste.
Potato chips
Replace with: Light popcorn and whole-wheat pita chips with hummus. To make your own, slice a whole wheat pita into quarters and lightly spray with cooking spray. Bake until lightly crunchy. Dried fruit will also provide a similar crunch.
Fried chicken/fish sticks
Replace with: Oven-baked, grilled chicken and fish. Try adding bread crumbs, rolled oats or corn cereal to give the same crunch.
Corn dogs
Replace with: Veggie or turkey dogs on whole wheat buns or muffins (again, who says they have to know it’s a regular corn dog?).
Ice cream
Replace with: Freeze any wholesome real yogurt. Also try freezing fruits like grapes and bananas
To celebrate National Nutrition Month with College Nannies and Tutors, check out more blogs about keeping children and families healthy.
