Nutrition
Chef Gaz’s Simple Tips for Building Healthy Eating Habits
Nutrition is super important, especially for kids. What we eat has a huge impact on our growth, energy, and overall health. It’s true—what you put into your body really does show in the end result! This National Nutrition Week, let’s talk about some easy tips to create a balanced plate and build healthy eating habits that the whole family can enjoy.
How to Build a Balanced Plate
Getting the right balance on your plate doesn’t have to be complicated. In fact, it’s as simple as dividing your plate into four sections:
- Veggies (Half of Your Plate): Fill half of your plate with colorful veggies like carrots, spinach, and broccoli. They’re packed with nutrients and help keep everything running smoothly in your body.
- Fibre-Rich Foods (1/4 of Your Plate): Think whole grains, beans, or lentils. Fibre is great for digestion, and this quarter of your plate will help you feel full and energized.
- Lean Protein (1/4 of Your Plate): Protein is key for growth, especially in kids. Go for lean sources like chicken, tofu, eggs, or fish to make sure you’re getting enough without the extra fat.
- Healthy Fats (Just a Drizzle): Don’t forget the good fats! A drizzle of olive oil or avocado oil on your veggies or salad adds essential nutrients your body needs without overdoing it.
Fun & Healthy Snack Ideas
Healthy snacks don’t have to be boring—here are some fun, tasty ideas to keep your family fueled between meals:
- Fresh Fruits & Veggies: Try berries, bananas, apples, and carrots for snacks. They’re naturally sweet and full of fiber, perfect for a quick, healthy bite. You can also blend them into smoothies for a fun twist.
- Calcium is a Must: Dairy like milk, yogurt, and cheese helps growing bones. If your family prefers plant-based options, soy milk, almond milk, or even kale and broccoli are great sources of calcium.
- Protein-Packed Snacks: Boiled eggs, grilled tofu sticks, beans, or even a little fish make easy, high-protein snacks that kids will love.
- Whole Grains: Wholemeal or brown rice cakes topped with avocado or a spread like Nutelex make a simple and satisfying snack.
Seasonal Eating: Fresh & Budget-Friendly
Eating seasonally is a great way to switch things up and keep meals exciting without breaking the bank. Plus, using fresh, local produce is good for both your body and your wallet!
For example, here’s a fun dish the whole family will enjoy: Gaz’s Pumpkin Primavera Pasta. Roast some pumpkin and seasonal veggies, blend them with chickpeas and herbs, then toss with wholemeal pasta. Top it with a bit of feta cheese for a tasty, veggie-packed meal. It’s also a great way to sneak veggies into your kids’ meals (they’ll never know!).
Tips for Picky Eaters
Got a picky eater on your hands? No worries! Here are a few tricks to help:
- Get Them Involved: Kids are more likely to eat something if they helped make it. Let them mix, peel, or even just set the table. It makes mealtime more fun for everyone!
- Make Food Fun: Turn fruits and veggies into fun shapes or create colorful plates to catch their attention.
- Slowly Introduce New Foods: Mix new ingredients with their favorites. Over time, they’ll get used to them and might even start asking for them!
Building Healthy Habits as a Family
Healthy habits start at home, and parents play a big role in setting the tone. Here are some easy ways to get the whole family on board:
- Stick to a Routine: Having regular meal and snack times helps everyone stay on track, and it’s easier to avoid grabbing less healthy options in between.
- Get Everyone Involved: Turn cooking into a family activity! Whether it’s stirring, chopping, or choosing ingredients, getting the kids involved makes it more fun for them (and a little less work for you).
- Be the Example: Kids learn by watching, so if they see you eating fruits, drinking water, and staying active, they’ll want to do the same. Go for a family walk, have a park day, or just play a game together—it all counts!
National Nutrition Week is the perfect time to start building healthy habits and enjoying nutritious, balanced meals as a family. Remember, it doesn’t have to be complicated—small changes can make a big difference! So let’s get cooking and make healthy eating fun for everyone.
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