There has never been more focus on health, and one of the biggest impacts on our health is our diet. What we eat obviously impacts how we look in terms of muscle mass, body fat and so on. But it can also play an important role in other areas of our health, including our mental health. While adults are clued up on what they need to eat, it’s a different ballgame if you are trying to introduce healthy eating to your child’s diet.
For a start, brands selling sugary snacks don’t help parents in this regard. Many food companies deliberately target children through carefully chosen branding and advertisements that appeal to children. Cereals are a great example of this, many have a brand mascot, while a common strategy in years gone by was to include toys or collectables inside cereals.
There’s also the issue of time. Parents often need something quick to fit into busy mornings or evenings. Much of the time, the quickest option isn’t the healthiest. Frozen microwave meals for instance, are often full of processed ingredients and unhealthy additives.
With the above in mind, we’ve tried to pick out some child-friendly dietary swaps that are both cost-effective, time-effective and most importantly, tasty!
Cereal For Granola
As we’ve just pointed out, cereal brands do a great job of targeting children. So it’s no surprise that kids view cereal as a breakfast staple. But unfortunately, many cereals are loaded with sugar and are not a healthy option despite being quick, convenient and tasty.
A good sub is to swap out sugary cereals for granola. This is because granola is high in fibre and far lower in sugar compared to cereal. You can also add dried fruit to further enhance the nutritional value of your granola bowl.
While store-bought granola may be a better option than cereal, consider homemade granola if you want to make the healthiest change.
Milkshakes For Smoothies
Another kids’ favourite is the age-old milkshake. While there are ways to make a milkshake healthier, especially if making from home, swapping milkshakes for fruit smoothies is a similar but far healthier alternative.
The beauty of smoothies is that they are super quick to make too, perfect for those busy mornings we mentioned before. Start by getting hold of a blender, add your child’s favourite fruits, thicken with milk and yogurt, and blend to your desired consistency.
Flavoured Yogurts For Greek Yogurts
Storebought flavoured yogurts aren’t the worst thing in the world, but like cereal, beware of the added sugar. Natural yogurt and Greek yogurt are far healthier options, and they can be customised to be just as tasty as a store-bought alternative.
Combine natural/Greek yogurt with fruit, honey, nuts, chia seeds and whatever other healthy additions you like. Recently, kefir yogurts have boomed in popularity and are a great switch if you want to improve your child’s gut health.
White For Whole Wheat
As a general rule, swapping white foods for whole wheat options is a healthy switch. This applies to gut health, wealth management, and so many other areas of health.
Most children enjoy sandwiches, but switching from white bread sandwiches to whole wheat bread instantly enhances their goodness. The same also applies to pasta; parents often turn to pasta due to its convenience and low cost, but opting for whole wheat pasta is the healthiest option.
White Potato For Sweet Potato
For most children, potatoes will be a firm favourite, whether that’s in the form of chips, fries, mash or something else. But the issue is that most kids will have a preference for white potatoes.
Introducing your child to sweet potatoes is a slightly better option. Sweet potatoes are lower in calories and are a good source of vitamin A. Their sweet flavour is also one that’s appreciated by children, which makes them a good substitute in terms of both health and flavour.
Sweat Treats For Porridge
Finally, we need to talk about dessert. Getting your kids to eat healthy for their three main meals a day is one thing, but most kids will still probably want a sugary snack after their dinner. Popular favourites include things like chocolate cake, biscuits, ice cream and so on.
Healthy sweet treats are few and far between, but combining oats and milk with fruit, honey and dark chocolate provides a sweet after-dinner snack that’s still nutritious. This also works as a breakfast option as an alternative to chocolate-based cereals.
Final Thoughts
If you are trying to introduce some healthy dietary substitutes that your child will love, the options above are a great starting point. But what works for one child won’t necessarily work for another child. You know your child better than anyone, so make sure you consider their own taste buds.
