Parents worry about their kid’s diet and nutrition all the time but they forget that they are a big influence in their kids eating habits.
Remember these tips-
You can teach your kids healthy eating habits by being a role model yourselves. Only you can help your children to maintain a healthy weight and normal height. Moreover, the eating habits your children pick up are similar to you and your lifestyle. When they are small things are easier and maintain a healthy lifestyle when they grow up. Your child’s doctor can check your child’s weight and height and let you know if your child needs to lose or gain weight or if any changes in diet are needed. I will address 3 common issues – Overweight, Underweight and Picky eaters today and in my next post.
Today I am addressing a common issue we see in kids these days –
Overweight child– First of all we should control how much fat your child is eating. Also, reduce the amount of sugar and salt in your child’s diet. To reduce fat, please give non-fat dairy products, healthy snacks and more fruits and veggies. Do not give sweetened drinks. Sometimes we feel like offering our child food treats so that he or she ‘eats something’. But if you offer sugary or salty snacks as substitutes, your child might just refuse healthier options as he/she will know the other options which are tastier.
Remember these points-
- Buy healthy snacks
- Encourage consumption of a wide variety of fruits and vegetables. Avoid fruit juices as it is usually high in calories and sugars and has fewer nutrients than whole fruit.
- Cut back on fast food, junk food, and sweets
- Encourage exercise and to be physically active.
- Avoid starchy carbohydrates, like white bread, white rice, and potatoes, dissolve into glucose soon after you swallow them.
I will be writing about picky eaters and underweight child in the next series.
Coming back to snack box recipes for school, as promised, today I will share different sandwiches my daughters take to school.
You can experiment and create many different types of sandwiches according to your kid’s tastes and preferences. Here are few from my list of sandwiches –
- Potato sandwich- Filling- A mix of boiled potatoes, onion, red chili and salt.
- Paneer Sandwich- A filling of crumbled paneer with onions salt and spices.
- Cheese sandwich- Add a cheese slice with vegetables.
- Egg sandwich- Filling- Boiled or scrambled egg with some veggies and spices.
- Vegetable sandwich- Filling- Make a coleslaw with different vegetables like carrot and cabbage with mayonnaise.
- Chicken sandwich- Filling- Mixture of chicken with mayonnaise.
- Cutlet sandwich- Squeeze a vegetable cutlet in two bread slices with sauces.
- Simple sandwich- Use peanut butter, cheese spread, jam, Nutella spread to create sandwich bites.
- Iyengar style toast sandwich – I found this sandwich on Mayuri’s blog. See this interesting recipe here.
- Pizza sandwich- This is invented and named by my daughters and I am sharing the recipe today.
Dietician mom tip – Use whole wheat bread or brown bread instead of white bread to make them healthier. If you have a toddler at home, you can make sandwich bites and give in school. It will be easier for them to eat.
A sandwich is a very easy dish and does not require too much work. The best part is there is no hard and fast rule, we can experiment according to what we want.
Pizza sandwich recipe-
- 4 bread slices
- 1 small capsicum
- 1 small tomato
- Mozzarella cheese grated or a cheese slice
- Pizza sauce – 1 tsp per sandwich
- Oregano and chilly flakes to taste.
- Take two bread slices and spread pizza sauce over them. Add some grated mozzarella cheese or use a cheese slice.
- Place cut capsicum and tomatoes over the cheese.
- Sprinkle some oregano and chilly flakes according to taste.
- Place one piece over the other and grill it in a toaster for some time.
- Pack it and give it
inschool for snacks or lunch.
In Nutrition niche, I not only share recipes with a healthy twist but also some tips as a dietician mom. See previous week’s recipes-
Oats dosa with coconut chutney
July 12, 2017 at 11:27 am
That’s a super quick sandwich recipe. Great sandwich ideas for moms on the go. Thanks for sharing so many valuable tips every week, Deepa.
July 12, 2017 at 3:15 pm
July 12, 2017 at 8:08 pm
I struggled with my son when he was little due to being a picky eater. It’s great to have these blog posts around to share and help other mommies.
July 12, 2017 at 10:29 pm
July 12, 2017 at 8:29 pm
Overweight children is a huge problem here in the U.S. Way too much fast food. These are good practical nutrition tips – even for adults to try.
July 12, 2017 at 10:29 pm
July 13, 2017 at 7:52 am
These are great tips no matter how old you are! As a person who has struggled with her weight since I was a child I wish there had been better nutrition tips for my mom to have helped me when I was younger.
July 13, 2017 at 7:57 am
Thanks ..glad you liked it 🙂
July 13, 2017 at 11:18 am
I like how healthy the sandwich sounds .My daughter likes sandwiches too!Childhood obesity is a big problem no doubt,
July 13, 2017 at 12:53 pm
July 13, 2017 at 11:33 am
Food is a never ending battle … and specially for kids .. Grt idea’s to keep them fit and healthy
July 13, 2017 at 12:54 pm
July 13, 2017 at 4:26 pm
So true to abide with child’s health..As far as I go I try to balance the fibres & grains in a high way.. Love making Vegetable – Cheese & potato sandwich for my lil one!
July 13, 2017 at 7:48 pm
July 13, 2017 at 7:52 pm
I will have to try this out. Pizza sandwiches sound awesome. I imagine you can do a lot of different things with that pizza sandwich.
July 13, 2017 at 8:45 pm
July 13, 2017 at 8:13 pm
YUMMY! Now I want a pizza sandwich. I remember when I was a kid we had that like sandwich making machine so we’d make little pizza pockets with bread, cheese, tomato sauce and hotdogs. Oh the memories!
July 13, 2017 at 8:46 pm
Yes Nadalie..even I have those memories. Thanks for reading.
July 13, 2017 at 10:59 pm
That’s so many wonderful ideas clubbed into one post. Am going to note down all the recipes. And you are so right, we as parents need to model healthy eating habits for kids to follow the same.
July 14, 2017 at 11:03 am
Thanks Charu 🙂
July 14, 2017 at 9:04 am
I loved the tips you share here. Infact Nutrition for kids is something always in my thought. Thanks for sharing.
July 14, 2017 at 11:18 am
July 14, 2017 at 11:26 am
As always very healthy tips, Thankfully my child is not much into junk food but I often run aout of ideas for healthy snack..your tips are very helpful…sorry Deepa for the late comment.
July 14, 2017 at 9:43 pm
Hey its ok..Thanks for reading Balaka:)
July 14, 2017 at 8:40 pm
These are some amazing snack ideas for mommies who are always on the go…Thanks for sharing
July 14, 2017 at 9:44 pm
July 15, 2017 at 12:04 am
Lovely list of sandwich ideas. simple but delicious. thanks for the tips on healthy eating for kids as well
July 15, 2017 at 11:55 am
July 15, 2017 at 12:12 am
Oh wow this is great. I have not introduced many of these items for my child. However I do want to and will do only healthy alternatives This helps a lot.
July 15, 2017 at 11:56 am
Thanks Nayantara..glad you liked it
July 15, 2017 at 10:21 am
I think that sandwich is great for even adults too! I’m fond of egg sandwich and never miss a chance to grab it if it is available!
July 15, 2017 at 11:56 am
Yes Ana..even adults can have it too. Thanks.