Low-Fat Cooking for Children

Finding healthy foods that your child actually likes to eat is one of the biggest challenges of parenthood. However, it is important to establish healthy eating habits for your children at a young age so they will grow up to be healthy, fit adults. Below is a sampling of easy, high-fiber, high-protein snacks and meals for your child that will only take a few minutes to prepare but will keep them full all day.

Banana Popsicles

Not only are banana Popsicles delicious and low-fat, but they also are very nutritious. Each one contains 16 percent of the recommended daily fiber amount, and the nuts and seeds provide heart-healthy fats. Peel a banana and cut it in half width-wise. Push a Popsicle stick into the center of each half. Spread peanut butter on the outside of each banana half, and then roll it in chopped peanuts, cashews, walnuts, granola, crispy rice cereal or sunflower seeds. Finally, wrap the banana Popsicle in wax paper and freeze for 3 hours.

Trail Mix

Children love trail mix because of its sweet and salty taste, and crunchy texture. It's also a major source of protein and energy. Let your kids help you make it by combining various types of nuts, whole-wheat pretzels, raisins or dried cranberries, and chocolate chips. It can be made in minutes, and your kids will love it as a grab-and-go snack.

Flavored Popcorn

Kids love this snack because it seems like an unhealthy treat, but you can buy low-fat popcorn that only has 100 calories, 2 grams of fat and 5 grams of fiber. Simply make the popcorn according to instructions on the bag, and then spritz it with a low-calorie, low-fat butter spray. Sprinkle the popcorn with low-sodium popcorn seasoning, parmesan cheese, cinnamon and sugar, or any other favorite spice combination. Toss the popcorn to mix, and serve.

Chocolate Strawberries

Your kids will think they are eating a yummy dessert treat when they actually are eating a healthy, non-fat snack. A combination of calcium from the pudding and fiber from the strawberries makes this the perfect treat. Simply empty a container of low-fat pudding into a bowl. Mix 1 cup of sliced strawberries into the pudding, and top with a dollop of low-fat whipped cream.

Pizza

Most every child loves pizza, but unfortunately, it's not the healthiest of snacks. But with just a few simple substitutions, your kids can have mini-pizzas that they can assemble themselves. Using a whole-grain English muffin, have your child spread on tomato sauce and top it with low-fat mozzarella cheese. Allow them to add their favorite vegetables, and even a piece of turkey pepperoni, or a few small pieces of shredded or chopped chicken. Heat each mini-pizza in a toaster oven or below the broiler in your oven to melt the cheese and make it slightly crispy.

References

• Healthy Meals Both Moms and Kids Will Love

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