Kiss sugary boosts and meltdowns goodbye!
/When it comes to our kids' behaviour, there are many factors at play. Hyperactivity and other behaviour problems may be significantly influenced by a child's diet. Kids that eat foods high in sugar or refined carbs can experience a drop in blood glucose that can affect their mood.
These foods can trigger the release of regulatory counter "stress" hormones like adrenaline and cortisol. These are the "fight or flight" hormones that make us fidgety, irritable and anxious — certainly not something that we want to occur in our young children who are already rambunctious by nature.
Here are some of my favourite healthy, nutrient-packed options. They will provide long-lasting fuel for your kids.
1. Whole-grain crackers with nut butter- Whole-grain products have more fibre and nutrients than products made with refined flour. Combine whole-grains with the protein in the nut butter of your choice and your child will surely be satisfied. Try Crispbread with peanut, almond, pea or sunflower butter for a change!
2. String cheese- Cheese is a great “pick-me-up” snack for kids because it’s fun to eat, and it has calcium to promote bone growth, as well as protein to keep your kids from getting hungry a half hour later. Give them this and a handful of grapes or another fruit and your day of fun will be back on track.
3. Sliced veggies with hummus- This snack is a great way to give your kids a combination of nutrients along with a tasty source of protein to help them feel full longer. FYI: Many hummus brands now make smaller containers that are perfect on-the-go.
4. Trail mix- Make a homemade trail mix with raisins, Cheerios, dried fruit, nuts (if age appropriate), and some dark chocolate morsels. Trail mix is an excellent all-encompassing snack because it combines fruity, sweet, and salty flavours.
5. Whole fruit- Apples, pears, oranges, and bananas require zero preparation and are great to travel with. Make sure your kitchen is stocked with whole fruits, so you can easily grab them and go. Make your own fruit and vegetable squeeze pouches by whipping up your favourite combos in the blender and freezing them in a small zip lock bags.
6. Cereal- Divvy up a serving of your favourite flakes into little baggies for a stand-alone crunchy snack. Most cereals are fortified with essential nutrients like folic acid and other vitamins and minerals; your healthiest bets are also low in added sugar, high in fibre, and made with heart-healthy whole grains, like MultiGrain Cheerios, Product 19, Kashi GoLean, Fibre One Honey Clusters, Raisin Bran, and Quaker Oatmeal Squares. Pack your snack with a yummier nutritional punch by tossing in a few nuts for extra flavour (the protein will help stave off hunger longer).
7. Soy Crisps- If you can't eat just one, consider switching from potato or tortilla chips to soy crisps. A huge 140-calorie-ish portion generally packs only 2 grams of fat and as much as 10 grams of healthy soy protein, depending on the brand.
8. Yogurt Smoothies- from brands like Danone and Yoplait provide crucial calcium and protein. Low-fat yogurt or low-fat cottage cheese – plain, sweetened with blended fruit or a bit of frozen concentrated fruit juice is best. If you use low-fat fruit flavoured yogurts, cut in half with plain to reduce their sugar content.
9. Edamame- More than just a sushi joint staple, these yummy pods provide soy protein and fibre with little sugar or carbs -- Store them in the freezer and defrost what you need in the morning.
10. Almonds & Walnuts- Pack pre-portioned baggies of this super-healthy snack. Almonds are rich in healthy fats that keep you feeling full; plus, they're packed with heart-healthy minerals like potassium and magnesium and bone boosters like phosphorus and calcium. Walnuts contain omega-3s, fatty acids known to reduce inflammation, boost "good" cholesterol levels. Be on the lookout to avoid labels like "roasted" or "salted" -- both are less healthy than regular raw varieties.
While you should keep nuts away from kids 4 and younger (they can pose a choking hazard), they're a great snack for older ones -- so you can feel good about sharing.
