- Make up your own cereals from grains, nuts, seeds and dried fruit.
- Use grated apple or pear to sweeten cereal or muffins.
- Make your own cakes, biscuits and slices. Use less sugar than the recipe states. Use rapadura, coconut palm sugar or agave instead.
- Buy good quality organic plain yoghurt and add your own fruit and a little honey. Try goats or sheep yoghurt.
- Read labels before buying any foods.
- Aim for a wheat-free breakfast.
- Set a good example. Eat healthy foods and look like you are enjoying them.
- Don’t expect your child to eat 3 big meals a day. Kids have small stomachs and need regular small meals throughout the day.
- Don’t fill your child up on fluid just before a meal.
- Kids like to help. Encourage them to help with preparation, setting the table etc.
- Make interesting shapes or faces with vegetables. Be creative.
- Keep offering foods even if kids reject them at first. They need to see them several times before they look ‘familiar’.
- Don’t make your child eat something that they hate. Don’t bribe. Don’t make a fuss.
- Don’t lose your cool at dinner. Simply remove uneaten food and perhaps offer it again later but don’t let them have sweet treats instead.
- Sprout some seeds in a glass jar. Give your child the responsibility of rinsing the sprouts each day.
- Grow a vegetable garden with your child’s help. Kids are more likely to eat something that they have grown.
- Use potatoes, apples, carrots etc. as food art. Cut designs and dip into paint to make colourful stamps.
- Visit farms and markets. Teach your kids the names of vegetables and different foods. Sample as many as you can. Go strawberry picking.
- Additive Alert – Julie Eady
- Very Wellness – Val Allen
- Wholefood for Children – Jude Blereau
- Passion for Pulses – Nancy Longnecker
- Rolled oats, oat flakes, spelt flakes, rice flakes, puffed rice, puffed millet
– add fresh fruit and a sprinkling of chopped almonds, sunflower seeds and dried fruit.
- Preservative-free, wheat-free bread/toast with
- Nut butter or tahini or coconut butter and sliced banana
- Baked beans
- Ricotta, dried fruits and honey
- Hommus, tomato and sprouts
- Soy/goats cheese and tomato
- Soy, rice or almond milk smoothie with fruit and cacao powder.
- Spelt flour pikelets with ricotta or goats cheese and whole fruit jam.
- Vegetable muffins (spelt flour).
- French toast (spelt bread dipped in egg and soy/rice/goats milk).
- Spanish omelette or frittata (egg and vegetables).
- Bubble and squeak (mashed sweet potato, egg and vegies).
- Lentil, vegetable and rice noodle soup.
- Meat/chicken/fish and vegetable kebabs.
- Tacos with mince and kidney beans and salad.
- Vegetable sticks and rice crackers with avocado dip or hommus.
- Pizza made with wholemeal pita bread, add fresh tomato, grated carrot, capsicum, mushrooms.
- Home made fried rice (the possibilities are endless).
- Mountain bread rolls with meat/chicken/fish/egg/hommus and salad.
- Tuna mornay (with added vegies).
- Spelt pasta and bolognaise sauce (add tomato, carrot, celery, mushrooms to sauce).
- Fish or meat patties (good hiding place for vegies).
- Fruit on skewers or toothpicks (roll banana in shredded coconut).
- Frozen fresh fruit juice icy poles.
- Homemade muesli bars, biscuits, slices.
- Mixed nuts, seeds and assorted dried fruits (mix these yourself, don’t buy pre-prepared mixes).
- Fruit salad and yoghurt.