Simple Tweaks To Amp Up Your Child's Nutritional Intake

Yoghurt With Granola — Probiotics found in yoghurt aid digestion and keep your kid’s weight in check. (Photo: Pixabay)

A study by Penn State in the US revealed that children who are served too-large portions at mealtimes often significantly overeat, especially when faced with calorie-dense “popular” food.

The results suggested a two-pronged approach to combatting the issue by manipulating not only portion size, but also the calorie content of the food.

The Department of Nutritional Sciences found that making simple ingredient changes – such as swapping out crumbed chicken nuggets for un-breaded, grilled chicken pieces – can make a noticeable difference to the calorie density of meals.

It’s also an easy way to up the nutritional value of meals, without anyone noticing. Here are the five foods you can tweak to achieve it (in the gallery below):

Your ideal calorie intake depends on a variety of factors, including sex, age and lifestyle. Find how many calories are right for you and your family by using the National Health Promotion Board’s Calorie Calculator on www.hpb.gov.sg.

Text: Deirdre Fogarty/The Australian Women’s Weekly, Sean Tan

https://www.womensweekly.com.sg/gallery/beauty-and-health/diet-and-nutrition/simple-tweaks-to-amp-up-your-childs-nutritional-intake/

Simple Tweaks To Amp Up Your Child's Nutritional Intake

1. Yoghurt

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Instead of buying fruit yoghurt, opt for plain yoghurt and add fresh fruit and granola on top; yoghurts with fruit layers tend to have higher sugar contents.

Try: Spring Salad In A Jar With Yoghurt Mint Dressing

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This salad in a jar recipe is a lifesaver! Pack leftover chicken, vegetables and herbs in a jar, whip up a yoghurt dressing then take to work or on the go for a fresh, healthy meal when you need it.

Get The Recipe

2. Cauliflower

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Mashed cauliflower makes a delicious (and hearty) alternative to mashed potato, while packing a serious punch of vitamin C.

Try: Lamb And Pea Pie With Cauliflower Mash

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Kids won’t have to know their eating healthy cauliflower in this hearty pie.

Get The Recipe

3. Potatoes

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Where possible, steer clear of fries at meal times. Potato salad will still fill the little ones up, but without the added, fatty calories of deep-fried chips.

Try: Smoked Salmon And Potato Salad

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Not only does this smoked salmon salad look amazing, it’s great for your body too!

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4. Noodles

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Many kids loves noodles because it’s delicious and so fun to slurp! If you want a healthier choice, pick those made with spinach, oats or whole grains which will cut calories without skimping on taste.

Try: Wanton Mee

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Although a little laborious to make, this wanton mee is worth it when you want the authentic flavours without the usual oil and grease.

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5. Cheese

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Cheese is a great afternoon snack for the little ones, but serving it up with sliced apple, rather than crackers, will reduce calories while also adding some much-welcomed fibre to their diet.

Try: Easy Cheesy Mushroom Omelette

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Perfect for those dreary Sunday mornings or to indulge in a little afternoon snack, cook up this heavenly smooth and tasty cheesy mushroom omelette for your loved ones.

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Simple Tweaks To Amp Up Your Child’s Nutritional Intake

Dealing with fussy eaters? There are easy ways to up the nutritional value of meals, without anyone noticing – here are the five foods you can tweak to achieve it.

Privacy Menu

Simple Tweaks To Amp Up Your Child’s Nutritional Intake

Dealing with fussy eaters? There are easy ways to up the nutritional value of meals, without anyone noticing – here are the five foods you can tweak to achieve it.

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