You’re not alone if you’ve tried endlessly to get your child to eat veggies or embrace a range of textures and flavours. Many parents complain that picky eaters are their kids. A study published in the Eating Behaviours journal confirmed that it is a common issue that can last two years or more.
So why is it that most children love sweet foods? According to a BBC report, babies have an innate preference for sweet tastes, beginning with the slightly sweet taste of breast milk. They also have more sensitive taste buds, so new foods, which may not always be welcome, can offer an intense explosion of flavours.
Nevertheless, as the American Academy of Paediatrics points out, the desire for “junk food” from a child is often learned. Moreover, they point out that less than 3 percent of the time, healthy foods are advertised compared to their counterparts. This directly affects the food preferences of children, considering that food and beverage companies spend billions on food marketing campaigns aimed at children each year.
Baby and toddler snacks and meals
The American Academy of Paediatrics suggests reducing sodium and sugar intake early on as this can help set taste preferences and help children make healthy food choices later in life. However, a report from the UConn Rudd Center for Food Policy & Obesity found only four out of 80 baby and toddler snacks met nutrition standards. In addition, 50% of baby food snacks and 83% of toddler food snacks contained added sweeteners.
Therefore, it’s important to read food labels before buying snacks and meals, even if they claim to be healthy or the packaging looks good.
Another suggestion is to tame your child’s sweet tooth from early on. This can be done by avoiding rewards with sugar and slowly, but surely, offering your child less and less sweet foods.
Healthy alternatives to snacks and traditional comfort foods
Another option, says clinical nutritionist, speaker, and wellness expert Desi Horsman, is to get clever in the kitchen and with your shopping trolley. Replace traditional snacks and comfort foods with healthier alternatives. This way, your kids might not even notice that they’re enjoying healthier food, and you can end the fight over fussy eating right now.
Try these healthy snacks and comfort food swaps
Ice cream for vegan ice cream
Vegan ice cream made with coconut cream and xylitol instead of sugar. You can also make ice lollies with real fruit puree and encourage your kids to pick fruit sorbets, rather than full cream, flavoured ice cream that’s packed with sugar.
Macaroni cheese for veggie pasta
A healthier, heartier version. Use gluten-free macaroni or a veggie pasta such as chickpea pasta and serve it with a little grated cheese and a tomato-based sauce.
Thick base pizza for veggie bases
Cauliflower or grain-free bases and make your own at home with the kids. Use less cheese and a variety of fresh ingredients such as olives, spinach, bell peppers, pineapple, etc. Also, steer clear of too much processed meat, such as bacon, which is high in sodium and saturated fat.
Chocolate for cocoa nibs
Pure cocoa nibs with raisins or cranberries. Carob slabs also come in a variety of different flavours and are a healthier alternative than traditional chocolate. Also, remember, the darker the chocolate, the better!
Fried chips for baked chips
Oven-baked chips with a little olive oil or coconut oil. Sweet potato chips are also a delicious alternative.
6 Healthy snack ideas for kids
- Vegetable strips like sweet peppers and cucumbers with a dip (mashed avocado or hummus dip).
- Fruit with nut butters like almond – and seed butters like Tahina. These are generally better options than peanut butter.
- Rice cakes with nut butter or olive paste or avocado.
- Homemade savoury muffins. There are many grain-free flour options, and you can add any grated veggies of your choice or eggs. A sweet alternative can be made by adding blueberries or other fruit and xylitol.
- Homemade oat or seed bars are easy to make.
- Carob dipped dried fruit is delicious and helps to ease sweet cravings.
- Kids love little foods. Berries are a wonderful way to get your child to ditch sweets and eat more fruit.
Steer clear of these 5 unhealthy snacks
- Commercial frozen yoghurts. They are high in added sugar and rarely contain real fruit.
- Some fruit bars and cereal bars are also loaded with sugar and inflammatory oils, salt, and preservatives, making them no different from chocolate bars. Check the ingredients.
- Muffins are often marketed as “health” foods when they contain high amounts of sugars – plus colourants and preservatives. Always make sure that the first three ingredients are not sugar or other sweeteners.
- Packaged juices are nothing more than flavoured sugar water, with very little actual fruit in them and they’re packed with flavourants and artificial sweeteners.
- Flavoured water should be sugar and artificial sweetener free. Flavour your children’s water with pieces of fresh fruit, cucumber, and sprigs of mint or fresh lemon.
