Greetings lovelies and a happy September so far 🙂
I believe most homes (including mine) have settled down to routines after the back to school hype a few weeks ago. Thank God for a new term and I pray that the children have an awesome time in school.
Earlier in the week, a lovely mum sent me the above question which is not an uncommon one to ask especially if we have children who are very selective of the food they eat and may not necessarily eat all that is offered to them.
As mums, we sometimes worry whether our children or even the family is getting enough nutrition in the system. To be honest, you sometimes can’t help it if a child is selective of their food at a particular stage of early growth. My mum has mentioned in the past to me that I was a selective foodie between the age of 2- 4 years old which she was frustrated about even though I was not sick… Like any mum, she was concerned. I also had my fair share because my first child was like that between the age of 2- 3 years old lol. Now this leads on to what is balanced diet and tips for keeping a balance of meals at home….WELL typical definition of balanced diet is described as
“A HEALTHY BALANCED DIET. A balanced diet that is made up of carbohydrates, proteins, fats, vitamins and minerals”. Sometime ago, I was reading up on the Healthy eatwell plate which gives a graphical illustration of the different nutrients and how we should be taking them- you could print it out and paste on your kitchen wall for future reference
Clearly we can see that our portions of fruits and vegetables in our everyday meals should be the largest followed by carbohydrates, then proteins and others…Now this combination is both for children and adults. Now in practice, most homes, if not “every home” has their “favourite foods” which are the foods they (family) can’t do without in a week. Also some children like only certain foods, so how do we keep the balance “taking the eatwell plate into consideration?
SOME HELPFUL TIPS
- You can make a list of different foods and place them in a simple table like this
Apples, Bananas, Strawberries, Oranges, grapes, watermelon, peaches, plums, blueberries, Mango, Avocado, Spinach, Kale, Pumpkin leaves(Ugu), Ewedu,Tomatoes, Cucumber, Carrots, Peas, Sweetcorn, Green beans, Mixed peppers, Beetroot, lettuce, Cabbage
Pasta, Rice, Yam, Potatoes, spaghetti, Bread
Fish, Eggs, Chicken, Turkey, Beans, Lentils, Pork chops, Nuts and seeds
|Milk/ Dairy examples
Milk, Cheese, Yoghurt...
Please note that this table is for illustration purposes and is not intended to be an exhaustive list of foods
- You could highlight the foods your family enjoys the most, including the ones the children enjoy. Print out and paste on your kitchen wall
- Vary cooking methods for those regulars… for example potatoes- boil or roast, use different veggie combinations during the week. This way the family don’t get bored of the same combinations
- If your child/ children prefer their vegetables blended- so be it 🙂
- Make fruit smoothies and chill for later for the family to enjoy :). If your child sees you enjoying it, they are most likely to try it
- Aside making your regular stews, use your vegetables to make colourful sauces with chicken, fish, turkey etc. Children usually like to try new colourful foods
I hope these pointers are useful… Check out the meal planner on this site if you have not already downloaded it. I hope to upload the updated version pretty soon so please stay connected… until next post
Have a fabulous week ahead and “Keep Making It Happen”
Blessings & Love
Tracey x x x