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How to Encourage Your Kids to Eat Healthy

Healthy food displayed on a table

Guest post by Jassica Mendez

One of the biggest challenges for parents is making sure their kids have a healthy diet. And it’s becoming increasingly difficult with all the junk food advertising bombarding us. Not to mention the hectic lifestyle many parents have nowadays that can affect kids’ diets. Lack of time and stress make it easier to order takeout than to plan a meal. However, all is not lost. There are ways to encourage your kids to eat healthy that you might not know. Therefore, we dedicated this article to eating healthy and making kids embrace healthy foods. Continue reading to see how easy it can be to improve your children’s nutrition with a few simple changes.

What is a healthy diet?

A healthy diet means that your children will benefit from all the nutrients they need for growth. It will aid in their development, keep them healthy, and improve the quality of their sleep. And the sooner you can incorporate healthy foods into your children’s diet, the sooner you will be able to see the results. Your children will develop a healthy relationship with food and can even begin to appreciate and prefer it, especially if the food is prepared at home and shared with the entire family during meals.

But what exactly should a healthy diet contain?

Here is a list of types of food that you should incorporate into your child’s diet:

  • Fruits and vegetables – the aim is to have five portions a day.
  • Dairy or dairy substitutes – they should consume them every day.
  • Meat or fish – you can also include it in the daily menu.
  • Legumes – beans or lentils, for example, can also be included in the daily menu.
  • Rice, pasta, or potatoes – you should create the main meals based on these ingredients.
Person showing some vegetables.
It is up to you to choose the best healthy foods for your children, especially if they have dietary allergies or intolerance.

How to incorporate good foods into your child’s diet?

1.   Talk Openly With Your Kids About Healthy Eating

The easiest way to encourage your kids to eat healthy is to make them interested in healthy food. The first step would be to talk to them openly about healthy eating. Explain to them why some foods are good and why others are not. Also, be patient, let them ask all the questions, and answer sincerely. You will notice that if you’re honest and upfront, they’ll start initiating conversations. And when they do, the path is open. They’ll soon begin to question if one food or another is good for them and if they should eat it.

2.   Get Your Kids Involved In Preparing Meals

When your kids get involved in family tasks, they feel important and appreciated. One of those tasks can be preparing a meal for the whole family, or preparing their plate as they wish. Just give them the ingredients and let them choose how they will arrange them on the plate. Also, you can prepare a yummy and healthy dessert together. You can make some sugar-free cookies, for example, that the entire family will enjoy. Talk to your kids about the ingredients and why you’re using them while you’re cooking. In addition, find age-appropriate tasks that they can do. Measuring the ingredients, mixing them, or shaping the cookies, are good examples. These are also great ways to teach kids how they can play with food in a good way.

Mother encouraging her child to eat healthier by preparing a healthy dessert together.
Encourage your kids to eat healthy by getting them involved in the preparation of different meals.

3. Introduce New Foods Gradually

If you wish to change your children’s eating habits, you won’t be able to do it overnight. One of the first rules for encouraging your kids to eat healthy is to use moderation. Don’t force new foods on your kids constantly, and don’t expect them to embrace them immediately. Instead, try to add one new ingredient once a week, for instance, by adding it to something they like. It will be easier for children to accept it if you put it alongside something they already love eating. If your kids like pasta, you can make them some healthy pasta primavera. Add some of the ingredients they already like, but also add one new one. After they eat, point out that they have eaten that ingredient and ask for their opinion of it. If they like it, you can add a new one the next time you prepare it.

4.   Stock Up On Healthy Foods

One of the reasons kids tend to have bad eating habits is diversity. Don’t get us wrong; food variety is good, but not when it comes to picking bad foods over healthy ones. So, when it comes to making a decision, make sure your children have a choice between two good products. Cut down on junk food and stock up on healthy foods. Have fruit available all the time and plenty of healthy snacks. This will make it easier for you to control your children’s diet, even in non-typical situations like a move. Because relocations can be a bit frustrating, your eating habits can suffer during this process. However, if you plan ahead, you can find the best solution for the moving day meals. And if you only have healthy goods on hand, you will ensure that your family will stay healthy. So take your time and try to plan each meal before, during, and after the relocation. It might be a bit time-consuming, but as we all know, health comes first.

Jars containing various combinations of nutritious foods.
If you are relocating to a new home, you can prepare breakfast for the moving day in advance.

5.   Lead By Example

Kids will always look up to their parents. And if they see a food habit repeated, they will adopt it. So to encourage your kids to eat healthy, be careful what message your eating habits are sending. If kids constantly see you eating chocolate or chips, don’t expect them to accept eating their vegetables. But if they see you eating fruits and vegetables all the time, they will want to do the same. Also, teach your children to eat when they are hungry and stop when they are full. You can do this by serving smaller portions on their plates and not forcing them to eat all the food if they don’t want to. Never encourage overeating and try to set a good example once more.

6.   Highlight The Importance Of Breakfast

Kids that have a healthy breakfast are usually in a better mood, have improved memory, and have lots of energy. Therefore, educate your kids about the importance of a healthy breakfast by making it fun. Offer them healthy food accompanied by a low-sugar treat. For example, you can make some hard-boiled eggs and pair them with their favorite cereal and an apple. Or, you can make breakfast burritos with scrambled eggs and cheese and add leftover oatmeal muffins as a snack. They will be more open to accepting healthy food if there is a treat waiting at the end.

In Conclusion

Knowing how to encourage your kids to eat healthy may seem more complicated than it is. You just need to be patient and, from time to time, accept small defeats. Instead of initiating stressful food battles, you need to realize that what your kids eat over time is more important than having a snack once in a while. After all, eating some popcorn during a movie or enjoying some chocolate now and then are everyone’s small pleasures in life. So don’t be too hard on yourself or your kids, as long as you manage to balance these minor escapades with a healthy diet.

Meta Description: If you want to know how to encourage your kids to eat healthy, make sure to read our article on the subject and use the solutions we found.

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5 Simple Sugar-Free Cookie Recipes

try out these delicious and healthy sugar-free cookie recipes

by Jassica Mendez

If you’re looking for some healthy yet delicious cookie recipes, you’ve come to the right place! Cookies are an all-time favorite food for many people. After all, we all need a bit of extra energy or a comforting snack from time to time. These tasty treats come in a lot of flavors and variations. Not to mention that making them doesn’t require a lot of time and effort. But what about health and fitness? Classic cookie recipes often contain a lot of calories and ingredients that are not beneficial to your overall health. And the first such ingredient that comes to mind is sugar. Luckily, they can be as tasty without it. Here are some excellent sugar-free cookie recipes!

Is white sugar really bad for health?

A short and simple answer is yes. While it adds that sweet, delicious taste we all love, more and more studies show that it is very detrimental to our health. Opinions range widely – from calling it the ‘white poison’ to thinking a moderate use is okay. However, its consumption is certainly linked to many health conditions. Apart from negatively affecting our immune system, it is also connected to obesity, diabetes, and heart diseases.

Luckily, cookies can be as delicious without sugar. So, without further ado, here are five delightful sugar-free cookie recipes!

sugar-free cookies are both healthy and tasty
Luckily, there are many alternative sweeteners you can use instead of sugar.

Pistachio Shortbread

If you’re looking to renew your vow to be healthy, this lovely dessert is a great choice. These keto, low-carb cookies are perfect when you’re craving something sweet and healthy!

  • Ingredients:
  • 3/4 cup almond flour
  • 1/4 cup melted butter
  • 1/4 cup and 3tbsp. oat fiber
  • 5 tbsp. granulated sweetener
  • 5 tbsp. chopped roasted salted pistachios
  • 1/4 tsp. gum thickener
  • 1/2 tsp. baking powder
  • 1 large egg
  • 1tsp. vanilla extract

Instructions:

First, in a small bowl, sift all the dry ingredients together. Then, mix the melted butter, half of the dry ingredients, and vanilla in a large bowl with an electric mixer. Mix in the egg, then the other half of the dry ingredients, and fold in pistachios. Roll the dough into a 5″ long and 2″ wide tube.

The dough needs to spend about 30 minutes in the freezer, so roll it up into the parchment paper and leave it there. Once it’s out, put it on a cutting board and cut it into 1/3″ rounds. Bake them in the preheated oven for about 10 minutes. Leave them to cool a bit (for at least 20 minutes), and they’re ready for tasting!

Sugar-free Chocolate Chip Cookies

Is there anyone who doesn’t enjoy a bite of chocolate now and then? If that’s the case with you, this is one of the best sugar-free cookie recipes for you.

  • Ingredients:
  • 4 tbsp. butter
  • 3 tbsp. grounded flaxmeal
  • 1 1/2 cup almond flour
  • 1/2 cup powdered sweetener
  • 3 tbsp. water
  • 1/2 cup sugar-free chocolate chips
  • 1/2 tbsp. baking soda
  • a pinch of salt

Instructions:

Preheat your oven and line a baking tray with baking paper. If you’re using granulated sweetener, mix it in a blender until it’s powdered. Then, combine butter and sweetener in a large bowl. Add other ingredients – flour, flax, water, and baking soda. Stir them together until you get even dough. Lastly, fold in chocolate chips, so they’re evenly distributed throughout.

Form the dough into cookies and place them into the baking tray. Bake them in the preheated oven (325F) for about 15-20 minutes, depending on how you like them. Leave them to cool for about 10 minutes, and Voila! Your delicious chocolate chip cookies are ready!

chocolate chip cookies are a delicious classic
Chocolate chip cookies are one of the best sugar-free cookie recipes -they’re both delicious and healthy

Keto Breakfast Cookies

If you need some fresh breakfast ideas, this keto sugar-free cookie recipe is an ideal solution.

  • Ingredients:
  • 2 tbsp. coconut flour
  • 1 1/2 cup almond flour
  • 2/3 cup granulated sweetener
  • 1/2 cup melted butter
  • 1/2 cup sliced almonds
  • 2 large eggs
  • 1/2 cup shelled hemp seeds
  • 1tsp. vanilla
  • 1/2 tsp. kosher salt
  • 1 tsp. baking powder

Instructions:

Flatten them with your fingers and place them into the baking tray. After that, bake them in the oven until the bottom turns golden brown (for about 13 minutes). Finally, let them cool down completely and enjoy your delicious breakfast!

Almond Crescent Cookies

If you’re looking for an all-around delicious and healthy cookie recipe, you should try almond crescent cookies. Not only are they sugar-free and delicious, but they also contain one of the high-fiber foods – almonds! High-fiber foods such as nuts, berries, and apples will work wonders for your digestive tract. Plus, they can reduce the risk of obesity, heart disease, and diabetes. So, if you want to eat more fiber, you can start with making these cookies!

berries and nuts are very healthy
You can use fiber-high foods in many recipes – including cookies!

Caption: You can use fiber-high foods in many recipes – including cookies!

Alt.tag: berries and nuts are very healthy

  • Ingredients:
  • 3 3/4 almond flour
  • 1/2 coconut flour
  • 1 cup softened butter
  • 1 1/4 cup granulated sweetener
  • 1/4 tsp salt
  • 1 1/2 tsp almond extract
  • 1 tsp vanilla extract
  • powdered sweetener for coating
  • sliced almonds for coating (about one cup)

Instructions:

Beat butter, salt, and sweetener in a bowl until it all blends nicely. Then add extracts and beat them well. After that, add all the other ingredients and blend them all thoroughly. Form the logs about 3″ long and roll them in the sliced almonds. Shape the logs into crescents and bake them for about 10-15 minutes in a preheated oven (350F). When they cool down, sprinkle them with powdered sweetener and enjoy these tasty high-fiber cookies!

Oatmeal Sugar-Free Cookies

If you enjoy oatmeal breakfast, these cookies are a perfect variation for you. Apart from the fact they’re delicious, they’re also diabetes-friendly and easy to make.

  • Ingredients:
  • 4 oz unsalted softened butter
  • 1 cup almond flour
  • 1/2 tsp vanilla extract
  • 1/3 cup sweetener
  • 2 tbsp. oat fiber
  • 2 tsp. beef gelatin
  • 1 large egg
  • 1 1/2 cup sliced almonds
  • 3/4 tsp. cinnamon
  • 1/4 tsp. salt
  • 1/4 tsp. baking soda

Instructions:

Firstly, cream the butter, sweetener, and vanilla extract. Then, add all the other ingredients and beat them well together. Add an egg into it and combine it all well. After that, fold in sliced almonds and shape the dough into cookies. Bake them in the preheated oven for 10-15 minutes. Finally, let them cool completely, and they’re ready for tasting!

Combine healthy and tasty and try out these wonderful cookie recipes.

I hope you’ll enjoy these sugar-free cookie recipes. Not only are they delicious and indulgent, but also healthy and diabetes-friendly. Since they’re all sugar-free and low on carbs, they’re a great choice whether you want to improve your diet or enjoy the taste. These lovely recipes will deliver all the taste while at the same time leaving your health intact!

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Leftover Oatmeal Muffins

oatmeal muffins

Oatmeal On Mondays

We often have leftover oatmeal and I kept wondering what to do with it. See, my family and I took the pledge to do Meatless Mondays. We are challenging ourselves to eat more fruits and vegetables and less meat.

To keep us on track, I make oatmeal for breakfast every Monday. This tradition began because I couldn’t think of any other breakfast that didn’t include eggs. However, after tense debate, eggs are not considered meat in our household anymore.

Although everyone loves oatmeal, we often end up with at least a cup leftovers. I felt bad about throwing it in the trash, so I decided to reuse it and make what our family calls leftover oatmeal muffins. We eat them for breakfast or in lieu of cornbread at dinner.

Ingredients
1 cup whole wheat flour
1/2 cup brown sugar
1 cup left over oatmeal
1 tsp cinnamon
1 tsp salt
1 tsp baking powder
1 tsp baking soda
1 cup chopped pecans (optional)
2 eggs
1 tsp vanilla

1/2 cup melted butter

Directions

Preheat your oven to 350 degrees.

Mix all ingredients in a mixing bowl. You can use a blender but my oatmeal usually has raisins in it and I like to keep them whole so I mix by hand.

Spray a muffin pan and spoon in batter by the tablespoon. Bake for 12-15 minutes or until muffins bounce back when you touch them. It makes one batch in a 12 muffin pan. I have replaced half the brown sugar and butter with a 1/2 cup of applesauce or a banana and that adds moisture and more fruit.

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Healthy Pasta Primavera

Healthy Pasta Primavera

pasta

My husband loves pasta! If he could he’d eat pasta for breakfast, lunch and dinner. Over the years I have tried various recipes in effort to find a healthy pasta dish that my husband would love that won’t send me into a diabetic coma. So with a few modifications to the traditional pasta primavera this is what I came up with. Try it and let me know what you think.

 

Ingredients
12 ounces whole wheat or rice angel hair pasta
1 small yellow squash sliced
1 small zucchini sliced
2 carrots chopped
1 cup sliced mushrooms
1/2 small onion sliced
1/2 cup olive oil, plus more for drizzling
2 tablespoons of minced garlic
15-20 cherry tomatoes, halved
1/2 cup grated parmesan cheese
Salt and Pepper to taste
Italian Seasoning

 

Directions
Bring a large pot of salted water to a boil. Add the pasta and cook as the label directs.
Meanwhile, heat 1/4 the olive oil in a large skillet over medium heat. Add the onions and garlic and cook until just golden, about 30 seconds. Add all the remaining vegetables, 1 tablespoon of Italian seasoning and salt and pepper to taste. Cook until the carrots soften, about 2 minutes.
Drain the pasta and pour the vegetable mixture over the pasta. Add parmesan cheese and more olive oil if desired.