100 HAWAII PARENT March/April 2025 Strawberry Banana Yogurt Smoothie ✦ 1 cup strawberries ✦ 1 banana ✦ 2 cups nonfat strawberry yogurt ✦ 3/4 cup nonfat milk Green Smoothie ✦ 2 cups chopped kale or spinach ✦ 1 cup chopped pineapple ✦ 1 banana ✦ 1/4 cup orange juice ✦ ice Triple Berry Smoothie ✦ 1 cup blueberries ✦ 1/2 cup strawberries ✦ 1/2 cup raspberries ✦ 21/ 2 cups nonfat vanilla yogurt or nonfat milk ✦ 1 banana (optional) ✦ ice It’s no surprise to many parents that healthy eating starts in the kitchen. If you like to cook your child dinner each night, make sure they are eating a “colorful” plate, meaning they are getting an ample helping of foods of all different colors. This ensures that they are getting the nutrients they need from a diverse range of foods. Children should always have a serving of carbohydrates (pasta, rice, grains), protein, and nutrient-rich vegetables. Though some children may be picky eaters, it is recommended to find alterative foods that they enjoy that still contain the proper nutrients. The following are some healthy foods and alternatives to keep around your kitchen for afterschool snacking. FRUITS AND VEGGIES Many parents witness their child rejectneed to get through the school day. Studies have shown that children who eat a wellbalanced breakfast every morning are 75% more focused and concentrated in school than those who don’t. Missing a meal can cause your child to experience loss of focus and extreme tiredness, as it doesn’t support her with the proper nutrition she needs. After school, it is important to feed your child healthy snacks to supply her with enough energy for sports, extracurricular activities and homework—without a grumbling tummy! Healthy snacks are foods that keep your child full while cutting out unhealthy ingredients such as excessive sugar and sodium and are low in saturated and trans fat. That’s not to say that your child’s diet should mirror an adult’s diet. Children need more calories and healthy fats to grow strong and build their muscles. “Some alternatives to traditional cookies are oatmeal-based cookies or bars that contain whole oats and less sugar.” Fruit smoothies are a deliciously fruity way for kids to get needed vitamins.
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