• Wangari says while snacking may be the solution when children get hungry between meals, the snacks should be healthy.
• Snack time should be an opportunity for caregivers to get extra nutrients in the child’s tummy.
Dealing with a fussy eater can be very stressful especially if your child is a sweet tooth.
Nanyuki-based nutritionist Wincate Wangari says while snacking may be the solution when children get hungry between meals, healthy snacks are better.
"Many packaged snacks can be extremely unhealthy because they are full of highly processed and refined sugars and flour, zero calories, added sugars and artificial ingredients," she told the Star on Thursday.
Wangari says that those ingredients are often linked to obesity, high blood pressure and insulin resistance which may lead to diabetes, if not, cause tooth decay and cavities.
"Snack time should be an opportunity for caregivers to get extra nutrients in the child’s tummy. The main reason why your child craves junk is it tastes good and adults eat them too," she explained.
"For picky eaters, junk is an option because it is crunchy and tastes better.
"Just let your child witness you eating the food and at the most, without any pressure."
She says you can talk about the food as you eat to ignite their curiosity.
Something like, “This banana is sweet and sometimes people put into cookies because of it’s flavour and sweetness. It’s also very soft and easy to chew.”
Junk food is easy to eat all day, a lot of it have additives that create a craving for more.
"When our kids are not eating well, it’s really tempting to let them eat whenever they want because at least they’re eating,"she said.
"But that is doing way more harm than good. Set up a schedule and aim for kids having nothing but water in between their meals."
Wangari advised spacing meals out every 2.5-3 hours because this creates an appetite cycle that actually has them hungry when they sit down to eat.
Nuts
Nuts are high in healthy fats, fiber and antioxidants. Dietary fat is important for supporting growth in children.
Wangari said high magnesium content is important for bone development and energy production which is necessary for kids who are in their active stage.
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Yogurt
Yogurt can be served as a snack or dessert, however, Wangari recommends giving children plain yogurt.
"Most yogurts that are flavoured have added sugars,” she said.
"It is easy to add flavours yourself, by adding berries or nuts. You can make it more fun for the kids by turning it into frozen yogurt.”
Berries
Blueberries, raspberries, strawberries and black berries make an excellent snack since they are packed with noninflammatory compounds and antioxidants.
Wangari says you can make berries a great topping for yogurt or sandwiches.
Image: Courtesy: Pinterest
Carrots
"Carrots are naturally sweet and high in fiber. Packed with beta-carotene, which is converted to Vitamin A, the compound is important for good vision development," she said.
If they start crying, give them a carrot, to keep their mouth busy.
Fruit smoothie
Instead of giving them carbonated drinks like sodas and artificial juices, Wangari recommended blending fruits and vegetables which are highly nutritious.
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Milk
Milk has long been known to build strong bones due to its Vitamin D and calcium.
The fat in whole milk provides important calories for young children.
Eggs
Kids are recommended to eat hard boiled eggs more than fried eggs.
"Eggs are highly nutritious. They have compounds that are great for eye health. They also contain a vitamin called choline that is necessary for brain development.”
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Avocado
Avocados are full of healthy fats which help to keep your child’s cholesterol level healthy.
"Avocado is a great source of folate which is needed to make red and white blood cells in the bone marrow. This strengthens their immunity.”
You can mash them on bread, add them in smoothies or serve it with chicken salad or fish.
Banana
Bananas are a good source of potassium, vitamin B6 and fiber.
"The less riper they are, the more probiotics. Bananas are also packed with fiber which helps keep your child fuller for longer,” Wangari said.
She said parents need to lead by example if they want their kids to eat healthy.
"You cannot be eating junk and force your child to eat steamed spinach. Parents need to set a balance and lead by example from their homes. If you make a fruit smoothie for the child, drink it yourself as well."
Next time your little one’s tummy starts to rumble, offer them one of these healthy snacks.