Feed Scarborough Presents: Healthy Eating Habits for Kids

Scroll Down for Survey: Participants will receive an additional 10 points to use at the Feed Scarborough Free Community Grocery Store!

Language Translation Available: Scroll up and click on the top right-hand corner to choose your preferred reading language.

                                                                                           

Meals are important social times in a child’s day. They help children learn about food while connecting with family and friends. 

Eating in a positive atmosphere helps children develop healthy attitudes about food and themselves. Parents and caregivers play an important role in keeping mealtimes relaxed and enjoyable.

How can I teach my child the importance of healthy foods? 

Try not to label food as “bad” (sweets, soda, chips, etc) and “good” (fresh fruit & veggies, lentils, beans, etc). We suggest talking approaching eating habits with “everyday foods” like vegetables and fruit, whole grain cereals and breads, and “sometimes” foods—like chips and candy—that are eaten as special treats once in a while.

Helpful Tips:

• Children enjoy deciding what to make for dinner. Try talking to your child about making choices and planning a balanced meal. Include them on grocery trips.
• Let your child know about 10 or 15 minutes before dinner starts. This helps them shift their focus and settle down when it’s time to have a meal.
• Involve your child in meal preparation. For example, they can help with washing vegetables, pouring or stirring. It might help them be open to trying foods if they help to prepare them. They will probably also enjoy helping you set the table.
• Eat together at the table and try to make mealtime social and fun. Most young children have short attention spans, so be realistic about how long you expect your child to sit at the table. When the meal is done, take away the food.
• Avoid distractions like cell phones, toys, books, TV or other screens during mealtimes.
• Offer a variety of healthy foods for meals and snacks. Most children will eat what they need, even if their appetite changes from day to day.
• Most young children like to copy the things that others do. Set an example by eating healthy foods.
• Offer at least one food at every meal that you know your child likes.
• Give small portions of each food item at every meal. You can always offer more if they finish everything on their plate.
• Give them the opportunity to make choices where appropriate. For example, let them choose between 2 different vegetables.
• Encourage your child to try at least a few bites of different foods at each meal.
• Serve drinks only after the main course. Too much milk or juice can affect your child’s appetite.
• If they refuse certain foods or whole meals, let them make that choice.
• Stick to a rule that the kitchen doesn’t reopen until the next planned snack or meal.
• Offer snacks and desserts from the Canada Food Guide. However, don’t offer a snack too close to a regular meal time.
• Don’t use food as a reward.
• Threatening, prodding, scolding, bribing and punishing can cause your child to resist eating even more. Praise and encouragement will help them develop food likes and dislikes.
• Try offering new foods at breakfast. This is usually the time that your child is hungriest and most likely to try something new. Once they have tried a food a number of times, it can be moved to later in the day and another new food can be introduced. 
• Eliminate milk in the middle of the night because it interferes with eating breakfast.

                           

How much food should my child eat? 

If your child is healthy and growing well, you don’t need to worry. Most children’s appetites are right for their age and growth rate. At around 2 years, most children start eating less. This is because growth starts to slow down.

As a parent or caregiver, it's important to try to provide your child with healthy choices at meal and snack times. It’s then up to your child to decide what, how much and (sometimes) whether they will eat. Listening to their bodies—eating when they are hungry and stopping when they are full—will help children develop healthy eating habits for life.

Every child needs a balanced diet with foods from all 3 food groups including vegetables and fruit, whole grain products, and protein foods. Canada's Food Guide gives information about the type of food recommended for your child. 

It’s unlikely that your child will eat something from every food group at each meal, but try to get all the servings your child needs over several meals and snacks throughout the day.

Healthy Snacks for Children

Healthy snacks are as important to your child’s growth and development as healthy meals. Young children have small stomachs and can’t get all the nutrients they need from just 3 regular meals. Older children need snacks to stay alert and energetic throughout the day.

Having healthy snacks on hand should be part of your overall meal planning. Snacks give children calories and these calories should come with nutrients. If snacks are foods found in Canada’s Food Guide, you can be sure you are giving healthy snacks.

Children need 3 meals a day and 1 to 3 snacks (morning, afternoon and possibly before bed). Healthy snacks are just as important as the food you serve at meals.

The best foods are whole, fresh and unprocessed—fresh fruits and vegetables, whole grains, dairy, and meats; and home-cooked meals.

Canada’s Food Guide includes:

• Vegetables and fruit, such as fresh or unsweetened canned fruit, cut up raw vegetables or vegetable juice.
• Protein foods, such as a hard boiled egg, yogurt, nuts and seeds, cheese, sliced meat, fruit smoothies made with milk, or a spread like hummus.
• Whole grain products, such as rice cakes, bran or whole wheat muffins, bread or pita, whole grain crackers, or unsweetened cereals.

 Sugar and sugar substitutes 

• Offer foods that don’t have added sugar or sugar substitutes. Limit refined sugars (sucrose, glucose-fructose, white sugar) honey, molasses, syrups, and brown sugar. They all have similar calorie counts and also contribute to tooth decay.
• Sugar substitutes, such as aspartame and sucralose, do not add calories or cause tooth decay, but they are much sweeter than sugar and have no nutritional value. They may lead to a habit of only liking sweet foods and make it difficult for your child to adjust to fruits and vegetables. It’s a good idea to limit them in your child’s diet.

Juice and water

• Offer water when your child is thirsty, especially between meals and snacks.
• Limit juice to one serving (125 ml) of 100% unsweetened juice a day.
• Serving actual fruit instead of fruit juice adds healthy fibre to your child’s diet.
• Sometimes children will drink too much at mealtime or between meals, making them feel full.

How else can I be sure my children have healthy snacks?

• Offer snacks from at least two food groups (For example, combine yogurt and fruit, or serve whole wheat pita and hummus).
• Bring healthy snacks with you so you aren’t tempted to buy less nutritious snacks when on the go.
• Keep portion sizes small and scheduled (mid-morning and mid-afternoon). It’s not a good idea to let your child graze all day.
• Offer water instead of juice. Limit juice to one serving, 125 mL (4 ounces) per day. If you do offer juice, be sure it is 100% fruit juice (with no added sugar).  Too much juice (especially apple juice) can cause toddler’s diarrhea, early childhood tooth decay or fill them up before their next meal.
• Drinks with caffeine or added sugar, like tea, coffee, pop, and energy drinks should be avoided.
• Avoid sticky, sweet foods such as fruit leather and dried fruit, which can stick to the teeth and cause cavities. If you do serve them, be sure your child can brush their teeth right after.
• Limit low-nutrient, processed foods that are high in salt, fat, sugar or caffeine (cookies, snack bars, chips, chocolate, candies, soft drinks). If your child wants something sweet, offer fresh, frozen or canned fruit (but not fruit juice).
• Balance higher fat foods with lower fat foods like fruits and vegetables. Foods such as nuts and seeds are higher in fat, but are a good source of healthy fats and vitamins, so they can be included in moderation.
• When deciding on snacks, let your children choose between 2 or 3 healthy options.
• Make snack times part of the regular routine.
• Add snack options to your grocery list, so that you always have healthy choices handy. Avoid buying foods that you have to limit because they are not good choices. This will help the whole family make healthier snack choices.
• Spend a few minutes each day cutting fruit and vegetables so that they are ready to eat. Keep white milk and water in the fridge so it is ready to drink.
• Don’t use snacks or treats as rewards.

 

Additional Tips to help Picky Eaters

1. Plan family meal time: eat meals at the table as a family. Do not offer food while your child is playing, watching television or walking around. 

2. Be a role model: Your child will eat better and be more willing to try new foods if they see others at the table eating the same foods. Family members, including older brothers and sisters, are important role models for healthy eating. 

3. Eat at regular times: Offer 3 meals and up to 3 snacks at regular times each day. Offer only water between meals and snacks. This will keep your child hydrated and will also make sure that they don’t fill up before meal time. This way they will come to the table hungry.

• What if my child won’t eat? If your child refuses to eat at snack or mealtime, offer food only at the next scheduled time. Stick to this rule even when your child refuses dinner and has to wait until breakfast. If children eat less at one meal, they will make up for it and eat more at the next meal.

4. Promote happy meal times: Your child will eat better if they are enjoying mealtime. Children are more likely to have a happy meal time if you do not pressure them to eat. 

5. Avoid distractions: Meals and snacks should be served away from distractions like the television or computer. Mealtime is for eating and interacting with the family. Do not have toys at the table or on your child’s tray. Leave toys, books, television and music for playtime before or after meals.

6. Prepare one meal for the family: Make sure you offer food in the correct texture and size of pieces for your child. Remember it is the parent’s or caregiver’s job to offer the food and it is your child’s decision whether they will eat or not. Your child will be more willing to try new foods if they know they will not get their favourite foods when they refuse dinner or other meals. 

7. Listen to your child: Trust that your child knows when they are hungry and full.

8. Don’t pressure, praise, reward, trick or punish: Children who want to be independent will not eat well if they feel pressure. Allow your child to decide if or how much they will eat from the foods offered. Trust that they will eat if they are hungry.

9. Try, try again: Continue offering new foods even if your child has said no to them before. Offer these foods on different days, at different meals and in different recipes. It can take as many as 10 times for a child to try a food and like it. Don’t give up! 

10. Limit meal time: Allow your child a maximum of 30 minutes to eat the meal. After this time, put the food away and let your child leave the table. Offer food again at the next scheduled meal or snack time. Extending meal time too long will not make your child more likely to eat and does not create a healthy and happy eating environment. 

Garden Grown Healthy Vegetarian Recipes

Healthy Tip: Remember that it can take kids upwards of 20 times of seeing a veggie to be brave enough to actually try it. So keep modelling enjoyment, offering it in small portions without pressure, and having the foods you want them to eat around regularly.

Breakfast Carrot Pancakes (with yogurt!)

These healthy Carrot Pancakes with yogurt are high in protein and are a nice source of both a veggie and fruit. Tip: You can also add grated zucchini to this recipe, just make sure you grate and squeeze out the water content of the zucchini in a clean kitchen cloth. 

Prep Time: 10 mins Cook Time: 15 mins Total Time: 25 mins Servings: 4-5

Ingredients:

• 1 cup packed shredded carrot (from about 1 medium carrot)
• 2 eggs, lightly beaten
• ½ cup applesauce
• ½ cup plain yogurt
• 2 tablespoons butter,melted and slightly cooled (substitute with olive oil)
• 1 teaspoon of vanilla extract 
• 1 cup of whole-wheat flour (may use desired household flour)
• 1 ½ teaspoons baking powder 
• ½ teaspoon cinnamon
• ⅓ cups raisins, optional
• Butter or neutral oil 
• Optional: Maple syrup, nut butter, or yogurt to top as desired

Instructions:

1. Add the shredded carrot to a heat-safe bowl. Boil a kettle of water and pour over the carrot. Let sit for 3-5 minutes. Drain well and pat dry. 
2. Stir together the carrot, eggs, applesauce, yogurt, butter, and vanilla in a medium bowl.
3. Add in the flour, baking powder, cinnamon, and raisins, if using and stir gently to combine. 
4. Heat a nonstick or cast iron pan or griddle over medium-heat. Add a sliver of butter, let melt, and swirl to cover the pan. 
5. Cook batter, about ¼ cup at a time and spread thinly, for about 2-3 minutes per side or until set around the edges and lightly browned.
6. Add more butter and repeat to cook the rest of the pancakes.
7. Serve warm with maple syrup, nut butter, or yogurt, depending on your preference.

Notes

• Let any leftovers cool fully, then store in a zip top freezer bag with as much air removed as possible. Reheat them one at a time on a plate for about 30-60 seconds (flipping halfway through) in the microwave.
• Soften the carrots in hot water first to ensure they're soft enough in the cooked pancakes. 
• Top with syrup, nut butter, or even additional applesauce.
• Egg-Free: Omit the eggs and add 1 tablespoon ground flaxseed and 1/3-½ cup milk. Be sure to spread the batter thinly to ensure it cooks through.
• Dairy-Free: Replace the yogurt with non dairy milk.
• Gluten-Free: Use buckwheat flour (it's naturally GF).

Nutrition Info per serving (around 2-3 medium size pancakes)

Calories: 201kcal Fat: 5 g Sodium: 254 mg Sugar: 7 g  Calcium: 179 mg Carbohydrates: 30 g Protein: 10 g Fibre: 4 g Potassium: 404 mg

  

 Sunset Veggie Snack Dip!

This awesome kid-friendly snack dip is flavourful, creamy and smooth. 

Here’s a delicious dip that can be kept in the fridge for snack time or used as a spread on sandwiches. Choose a spicy salsa for more zip or try other flavours of hummus like roasted garlic for a bigger kick of flavour.

 Preparation Time: 5 minutes Makes: 1 cup (250 mL) Serving size: 2 Tbsp (30 mL)

 Ingredients: 

• Hummus (½ cup, about 125 mL)
• Salsa (½ cup, about 125 mL)
• Low-fat yogurt or low-fat sour cream (2 Tbsp, 30 mL)

 Instructions:

1. In a bowl, stir together hummus, salsa and yogurt or sour cream until blended well. 
2. Serve with raw garden vegetables (i.e carrots, cucumbers, peppers, broccoli, cauliflower), whole grain crackers, baked tortilla chips or baked pita chips.

 Tips: Cover and store dip in the refrigerator for up to 2 days.

Nutrition Information per 2 Tbsp (30 mL): 

Calories: 33 kcal Protein: 2 grams Fat: 2 grams Carbohydrate: 4 grams Sodium: 132 mg

Broccoli Lentil Pasta 

This recipe is an easy weeknight meal that gets a slight kick of heat from hot pepper flakes.

Prep Time: 10 mins Cook Time: 10 min Total Time: 20 mins Servings: 4 

Tip: You can swap the broccoli with a bunch of rapini or 3 cups (750 mL) of frozen peas will also do the trick! You can also add in your preferred garden veggies such as carrots, spinach or green beans. 

Ingredients: 

• 1 box (375 g) whole wheat fusilli or rotini pasta
• 1 head of broccoli, chopped
• 2 teaspoon (10 mL) of canola oil
• 1-2 small onions, finely chopped
• 1 bell pepper, chopped (any colour pepper)
• 4 cloves garlic, minced
• ½ teaspoon (2 mL) Italian seasoning
• ¼ teaspoon (1 mL) hot pepper flakes (optional)
• ½ cup (125 mL) no salt added vegetable broth
• 1 can (19 oz/540 mL) lentils, drained and rinsed 

Instructions 

1. In a large pot of water, cook pasta for 5 minutes. Add broccoli and cook for 3 minutes or until pasta is tender but firm. Drain well and keep warm.
2. Meanwhile, heat oil over medium heat and cook onion, pepper, garlic, Italian seasoning and hot pepper flakes for about 5 minutes or until softened. Add broth and lentils; bring to a simmer.
3. Toss sauce with pasta to coat and serve. Sprinkle with cheese, if using.

Tip: If your family doesn’t like too much heat just reduce the hot pepper flakes to a pinch.

Nutritional Info per serving (1 of 4): 

Calories: 501kcal Protein: 25 g Total Fat: 5 g Carbohydrates: 99 g Fibre: 14 g Total Sugars: 8 g

Quinoa Black Bean and Mango Salad

Preparation Time: 10 mins Cook Time: 15 mins Total Time: 25 mins Servings: 8

Ingredients:

• 1 cup (250 mL) of quinoa (substitute: brown rice, barley, buckwheat)
• 1 ripe mango, peeled and diced
• 1 small red or yellow pepper, seeded and diced
• 2 cups packed (500 mL) baby spinach, torn or sliced 
• 1 cup (250 mL or half of 19oz/540 mL can) black beans, rinsed and drained 
• ¼ green cucumber, chopped
• 2-3 green onions, chopped, or ¼ cup (50 mL) chopped purple red onion

Dressing: 

• 3 tablespoons (45 mL) canola oil
• 2 tablespoons (25 mL) white wine or white balsamic vinegar (may use regular balsamic vinegar or apple cider vinegar)
• 2 teaspoons (10 mL) honey 
• ½ teaspoon (2 mL) curry powder or paste
• ¼ teaspoon (1 mL) cumin

Instructions:

1. Rinse quinoa (or substitute grain) well under cool water in a fine sieve or in several changes of water. Drain.
2.  In a large pot of boiling salted water set over medium heat, cook quinoa until tender but still firm to bite, about 15 minutes. It’s done when the germ (little white rings) separates, making it look like a curly Q. Drain well and return quinoa to pot off heat. Then cover with a tea towel and replace the lid, allowing it to steam and producing fluffy quinoa as it cools. 
3. In a large bowl, combine cooked and cooled quinoa, mango, pepper, spinach, black beans, cucumber and onions.
4. To make the dressing, combine canola oil, vinegar, honey, curry and cumin in a jar or small bowl and shake or whisk to blend. 
5. Drizzle salad with dressing and toss until well coated. 

Nutrition Information per serving (1 of 8):

Calories: 160 kcal Protein: 4 g Total Fat: 6 g Saturated Fat: 0 g Cholesterol: 0 mg Carbohydrates: 23 g Fibre: 4 g Sugars: 3 g Sodium: 15 mg Potassium: 200 mg 

 

Take the survey below to receive an extra 10 points on your next grocery order!

 

 Scarborough Food Security Initiative

2229 Kingston Road

Scarborough, ON M1N 1T8

For more information contact us at:

info@feedscarborough.ca

416-936-3975