School has just started. It has only been a few weeks, but mothers already seem to be running out of ideas on what to give kids when they get home tired and hungry. There is a wide variety of options available to give children a healthy snack.
Fruits—try to give them fruits. Bananas are a wholesome option and add a seasonal fruit like mangoes, apples, grapes, oranges and pineapples. Fruits are rich in Vitamin A, Vitamin C, potassium and provide fibre which prevent constipation. Convince children to eat raw fruits with skin whenever appropriate and they are better than sweetened fruit juices.
Soft chapathis with melted cheese are filling and nutritious. Chapathis can also be wrapped with grated paneer or tofu and given as a wrap. Kids love noodles and you can make wheat noodles tasty and nutritious when prepared with a variety of veggies like spring onions, cabbage, grated carrots, capsicum, cabbage and peas. A slice of toast with peanut butter provides both carbohydrates and protein.
A personal pizza made at home can be made nutritious by adding cheese, tomatoes, corn, capsicum, pineapple, mushrooms and any other topping the kids would like.
If you are in a hurry and rushing the kids to an after-school activity, the best option would be to give them cornflakes with milk topped with raisins and sliced almonds. A handful of popcorn, masala corn, roasted groundnuts, and mixed nuts are a quick and convenient choice, and nutritious at the same time. They are also a healthier option than bags of chips, candies and cookies.
Now for the question of what drinks to give—try to give them fruit milkshakes with whatever seasonal fruit available at home or a fruit lassi. A banana smoothie with a handful of cornflakes and vanilla ice-cream blended into it will be filling and delicious.
Make sure your child eats a mixed and varied choice of foods. The healthy snacks should be made appealing and tasty and the child will automatically reach for them instead of consuming pre-packed bags of snacks, chips, chocolates and candies.
(The author is a dietician at Manipal Hospital)