We all want our kids to be healthy, and to make good food decisions when they are on their own. Healthy eating starts at home, no matter the age of your child they watch what you eat, you are their healthy eating role model. Therefore if you eat the THM way your children will follow easily, as they are most likely already eating some of the on plan foods you are. If you are new to THM and just changing the way you eat, make small changes for your children right along with you. The Trim Healthy lifestyle is family friendly, no reason to cook different meals for your children when they can enjoy the same food you are eating. Keep in mind your kids are still growing and will need crossovers (XO) at most meals, this is easily done by adding one extra thing to a meal. That extra will be either a healthy carb source added to S meals or a healthy fat source added to E meals. Adding whole milk to any meal would be an easy way to make any meal a XO, since whole milk in itself is a XO. When it comes to kids and bread it is your choice to use sprouted bread, sourdough, or a good whole wheat (most kids can handle this well). Every child is different, some may need more XO’s than others, some may do fine with more S and E meals and only a few XO’s.
When it comes to feeding kids you will have to decide how on plan you want them to be. The choice is an individual choice and will be different for every family. I go with a 70/30 rule for my children and aim for 70% of what they eat to be on plan or close to plan.
I will caution you to not push your kids to never have off plan foods, but to teach them to use them as occasional treats. A child that is constantly denied chips, candy, pop, and so forth is more likely to rebel and over do these items when they get the chance.
Chocolate peanut-butter oatmeal
Eggs, fruit, THM muffin, and Milk
THM Breakfast Ideas for kids
I like to keep breakfast easy most days as mornings are busy, this can be done with a little planning and prepping head, I keep sourdough pancakes, waffles (most THM pancake and waffle recipes freeze well), bagels, and english muffins in the freezer along with a variety of THM muffins (both S and E), and oatmeal on the go cups (Trim Healthy Table page 350). Pancakes and waffles are often covered with sugar free nut butter and sugar free jam. It doesn't take long to fry a sausage patty and egg to make a XO breakfast sandwich on sourdough english muffins or bagels (sprouted bread would work as well). Scrambled eggs with an E muffin and/or some fruit is another great XO. An egg bake loaded with veggies (broccoli works well) reheats well, just add some fruit, toast, muffin, and/or milk to have a XO. Oatmeal can easily become a XO by adding heavy cream, butter or some nut butter (sugar free). Most kids like shakes and smoothies, these are great for breakfast and kids can make their own. Yogurt is a great add to breakfast, my children enjoy flowering their own with different fruits, extracts, and nut butters. Crunchy granola (trim healthy table page 361) is good with yogurt as well as used for cereal, play around with other THM granola recipes to find the one you like best. My children will have a bowl of puffed rice cereal with freeze dried berries or bananas on occasion for a quick breakfast.
Lunch and Supper
Sandwiches are easy to make as a crossover, bread, meat, cheese, lettuce, and pickles serve with fresh veggies and dip along with some fruit. Make an S casserole and serve it with additional veggies and some fruit of a slice of bread. Soup and along with a sandwich is a good option for kids and adults. White potatoes are ok for growing children, so simple meat, potato (white or sweet), and veggies are an easy meal. Keep in mind the simple add-ins to your meal to make it a XO for your children, add butter to their rice or potato, give them a slice of bread with butter, add some cheese to an E meal for them, or add in that glass of whole milk.
Snacks
Snacks are where I use not really on plan items at times, but try to go for a healthyish choice for them. The best options I use for on plan kids snacks are popcorn, shacks, celery or apples with nut butter, on plan treats (muffins, cookies, cakes, or bars), nuts, cheese,or cottage berry whip (trim healthy cookbook page 374). These are just a few options any snack you have your kid would most likely eat as well.
Remember it's not about perfection but about teaching children healthy balanced eating.
sourdough cinnamon rolls and sticky buns
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