Kids that are just a few pounds away
should cut their sodium totally two days before the game.
Avoid any food that
contains
trans fats—many
packaged cakes and cookies still have them, as well as
canned cake frosting, which many kids can eat by the
spoonful. Trans fats are easier to identify since new
labeling laws came into effect in early 2006. Remember,
fast-food chicken and fries are loaded with trans fat,
too, so drive by your local fast-food joint, not through
it!
Routinely offer
fruits, veggies and whole grain crackers at snack time
instead of candy and cookies. For variety and interest,
think beyond apples and bananas: slice some kiwifruit or
mango; buy a pineapple; make a melon medley; offer
blueberries; make fruit kebabs by cutting chunks of fruit
and putting them on sticks, and have a low fat yogurt dip
to accompany them
It’s unrealistic to
ban cookies and candy completely, so make them an
occasional treat, and keep serving sizes small—no
king-size bars or bags. Fun-size treats are perfect
Try baked chips
instead of regular chips, or offer pretzels instead,
although they can be very salty. Air-popped popcorn—light
butter only—is a good choice, but not served by the
bucket!
For lunch at home
or school, make whole grain sandwiches (or wraps) with
lean cuts of deli meat. Just a slice or two is all
children need, not a New York deli-style sandwich that’s
hard to bite into. Similarly if cheese is on the sandwich
menu, one slice in the sandwich should be enough. Fill it
with crunchy veggies or tomatoes if more "depth" is
needed. Spread mayo thinly. Reduced fat mayo tastes very
good, so there should be no complaints. Mild mustard is
another option. Peanut butter sandwiches are actually ok,
just limit the amount you spread
Pack low fat
yogurts in your kids’ lunch boxes, and small boxes of low
fat milk, or bottles of water, instead of sugary drinks.
Always pack at least one fruit offering in your kids'
lunches—dried or fresh, and preferably not immersed in
syrup.
Make your own
muffins and cookies rather than offering over-sized fat-
and sugar-filled bakery muffins or cookies. At least you
can control portion sizes and slip in healthier
ingredients like oats, shredded carrots, and dried fruit.
Mini muffins make a nice lunch box treat
Bake homemade
chicken nuggets made from white-meat chicken dipped in egg
white or buttermilk and coated in bread crumbs or
trans-fat-free cracker crumbs. Same with fish
Make your own
healthier pizza by using a ready-made or ready-to-roll
whole grain crust. Reduce the amount of cheese and meat,
and add more veggies and sauce instead. No child needs to
eat a whole 12-inch pizza. Monitor portions and offer a
green salad instead of extra slices
Make sweet potato
fries or russet fries roasted in a hot oven with a small
amount of oil instead of buying fast-food fries or
deep-frying your own
Make your own small
lean burgers and slip in some shredded veggies or some
mashed beans to the mix, and serve on a whole grain bun
Try whole grain or
omega-3-enriched pastas. My kids don’t notice a difference
in taste. Serve with a tomato sauce, with or without
veggies, and lightly sprinkle with cheese
If your kids will
eat tuna, see if they will eat canned salmon, which
contains heart-healthy omega-3 fatty acids
Serve small baking
potatoes with a lean chili filling or mild salsa instead
of loading it with cheese, butter and sour cream
Cook your family's
meals with cooking spray or sparing amounts of either
olive oil or canola oil instead of butter, shortening or
lard
