Cover

drained canned tuna, a healthy fat

and a protein, finely chopped celery

and onion (vegetables), mayonnaise

and lemon juice, then spread on

another slice of bread. Sprinkle with

torn basil leaves and assemble. Pack

with frozen grapes (fruit).

Peanut Butter Yum

Spread peanut butter, a healthy fat

and a protein, on a toasted whole-

wheat wrap (grain), then sprinkle

this with raisins (fruit) and light

cream cheese (dairy)and drizzle with

honey. Place a whole banana (fruit)

slice, scatter and roll. Pack along with

cucumber slices (vegetables) cut into

star or circle shapes.

Turkey and Veggie Pita

Spread some cream cheese, both a

dairy and fat, inside a whole wheat

pita (grain) then add roasted turkey

slices (protein), baby spinach leaves

and cucumber slices (vegetables.)

Pack some orange slices for a

delightful combination.

Stir Fry Delight

Sauté thinly sliced scallions, the

whites only, in vegetable oil, then add

frozen carrots, peas, corn (vegetables)

and a splash of water and soy sauce.

Cook until heated through, then stir

in leftover brown rice (grain) and

another splash of water and soy sauce

until the rice is softened and heated

through. Stir in thinly sliced scallions

(green parts), toasted sesame seeds

(healthy fats/ proteins), and chopped

peanuts (legumes/protein). Pack

some low fat fruit yoghurt (fruit/

dairy) for the dessert treat.

(Credit: Fahmida Jafri)

Healthy Snacks Checklist

Peanut butter

On crackers or bread, choose

all-natural peanut butter

which provides plenty of

protein and heart-healthy

monounsaturated fat. If peanut

allergies are a problem, stock

up on all-natural almond or

cashew butter instead.

Yogurt

There are plenty of choices for

this calcium-rich food. For a

real treat, add fresh or frozen

fruit to make a kid-pleasing

smoothie.

Raisins

Toss them into a homemade

trail mix or add to a pot of

yogurt. Potassium-rich raisins

are a treat even the pickiest

eater will love.

Trail mix

Make your own with oats,

honey and nuts for a snack

that’s packed with energy-

boosting nutrients and is easy

to eat on the go.

Fruit

Fruit is the ideal snack. Stick

to seasonal fruit and for a fun

change, try freezing grapes or

sliced bananas for a cool treat.

Popcorn

Make your own air-popped

popcorn and add healthy

Parmesan cheese or dried

herbs.

Cereal

Look for high fiber and low in

sugar cereals that kids can add

to fruit, yogurt or have with a

low-fat carton of milk.

(Credit:

www.realsimple.com

)

Tips for Fussy Eaters

Ensure everyone who feeds

your child agrees on how to deal

with your child’s requests and

refusals.

Everyone who helps your child

at mealtimes needs to stick

to the plan so it’s constantly

reinforced.

Stay calm when dealing with

your child’s food fussiness. By

remaining calm, you will help

to diffuse the situation and your

child will realize their behavior

isn’t getting them any extra

attention.

Do not offer a replacement food

if what you offer is rejected.

Unless a child is unwell they

will never voluntarily starve

themselves.

For school lunches, initially

pack smaller portions of the

food. Try to give emphasis on

the presentation of the meal

as well as the consistency. Too

dry foods and fluid foods are

disliked by some children.

Try to interact with your child

everyday – indirectly to focus

on what food he/she prefers to

have to become strong and grow

big.

Try to pack nutrient dense

lunches, incorporating variety in

a single item which looks easier

for a fussy eater to binge on.

Be good role models to your

children in terms of food

choices and meal pattern.

Children learn more looking at

their adults.

(Credit: Fahmida Jafri)

Sep/Oct 2015