Healthy and Tasty meals that your children will eat.

HEALTHY and TASTY meals that your CHILDREN WILL EAT

Erica Johnson

As everyone knows, vegetables are healthier than ice cream.

There are healthier alternatives for children, but how do you get them to eat these foods?

Everyone knows that children don't always eat what their parents want them to, regardless of how it is prepared or disguised.

Determining what nourishing foods to give children is quite a task. Healthy food for their brains, Calcium for their bones and Vitamins and minerals that vegetables offer are needed.

Here are a few healthy ideas:
Yoghurt - You can serve this for breakfast, as a snack. It is also a great desert option.

Beans - They are loaded with protein and fibre and are cheap and easy to prepare.

Eggs - A large egg contains 6 grams of protein with Vitamin D, B12, and Iron. Eggs are versatile and great for a quick meal.

Avocado Pears - These are high in monounsaturated fat, keep cholesterol levels low, decrease inflammation and keep you full for longer.

Sweet Potatoes - This is an excellent nutritional alternative to potato chips. Sweet potatoes have more than 300% of the daily value of vitamin A, contain fibre and potassium, keep blood pressure stable and help to maintain a healthy heart.

Milk - Contains Calcium and Vitamin D and contributes to strong and healthy bones. An 8-ounce (3-millilitre) glass of milk contains phosphorus, B12 and Potassium. It also has calcium and vitamin D, which are good for skin and bone health.

Nuts and Seeds - Nuts and seeds regulate food, help to burn energy and regulate body weight since their fats are not fully absorbed. They are also good sources of protein, healthy fats, fibres, vitamins, and minerals.
Cashews, walnuts, almonds and peanuts are safer for children with nut allergies.

Whole Grains - 3.5g of whole grain foods is the required daily dose for children. Oatmeal, whole-wheat pasta, tortillas, and brown bread are all whole-wheat foods children can eat.

Berries - Berries make excellent snacks for kids. A cup of berries contains 4 g of fibre, is high in Vitamin C and Antioxidants and is low in sugar.

Vegetables (Any Sort) - Colour and variety are better for children, Broccoli, Cabbage. Cauliflower contains good bacteria.

Healthy diet for the body and mind

Cook together
Eat as a family
Eat plenty of fruit and vegetables.
Drink lots of water
Get lots of fresh air

Here is a great recipe to try with your children.
Chicken and Veggie Wrap with Sweet Chili Spread

Prep Time: 19 Minutes
Serves: 4
Calories per Wrap: 510g
Bought Wraps

Ingredients
453g Chicken Breast strips
2 Carrots
112g baby Marrow
1 Whole Onion
½ Cup of Yoghurt
1 Tablespoon Chopped Garlic
1 Teaspoon Cumin
1 Tablespoon chopped coriander
1 Tablespoon Coriander ground
1 Tablespoon Paprika
50g Butter
100ml Sweet Chili Sauce
Salt and Pepper

Method:
Step 1: On high heat, cook chicken Breasts
Step 2: Julienne Vegetables, fry vegetables and let cool.
Step 3: Mix yoghurt, sweet chilli sauce, garlic, Cumin, ground coriander, paprika and salt and pepper.
Step 4: Add chicken strips, stir to coat, and lay down individual wraps
Step 5: Spread the remaining Chilli mix on the wrap, arrange chicken strips and vegetables and tightly fold the wrap.
Step 6: Slice in half and serve.