Why Snack

Snacking is typically used to help us get through long periods between main meals.  Snacks help to keep our energy levels stable, delay hunger and to prevent overeating at our next meal.  During the day your levels of blood sugar (also called blood glucose) can drop if you do not eat frequently.  This is because your body continues to use carbohydrates as fuel for the muscles and the brain.  Unfortunately the brain cannot rely on other sources of fuel to function so it must have a regular supply of carbohydrates.  You may be familiar with the experience of feeling mentally drained and finding it hard to concentrate and make decisions when it has been a long time since you last ate.  After having a small carbohydrate based snack you seem to perk up – this is because the blood sugar levels have been increased, and therefore more fuel is available for the brain.

Snacking also helps delay hunger.  If you are hungry you are much more likely to eat something which is not ideal (think chocolate bars or packets of crisps) and overeat at your next meal.  If you are watching your weight this can be disastrous as the extra calories quickly add up.  A snack will tide you over and prevent you from being excessively hungry when you sit down for your next meal.

Energy limits

Although it is important to supply your body with energy and prevent hunger between meals, you should not go overboard.  It can be easy to consume too many calories if you allow your snacks to be too large or you make an unhealthy choice.  A good guideline is to look for foods that are less than 250 calories as this is an appropriate amount for a snack.  If you are very active you may need more energy.

Snacks not treats

It is important to understand that treats are not snacks.  This means that chocolate bars, crisps, candy and sodas are not snacks – they are treats.  If you consume treat foods as a snack you will quickly consume too many calories and may gain weight.  If you snack you must choose a healthy snack option.  Many treats are high in fat (and most of it is ‘bad’ saturated fat), refined sugar and salt (sodium).  They also tend to be high glycemic index meaning that they give you a short, quick burst of energy but this does not last long.  You will often find yourself wanting more of the treat food to get that burst of energy again.

Healthy snack options

If you are looking to incorporate healthy snack options into your diet look for snacks that are based on fruits, vegetables, reduced fat dairy products, nuts and seeds and wholegrain cereals.  Good examples include;

Fruits and vegetables:

• Banana
• Celery filled with hummus or reduced fat cream cheese
• An apple, orange or other piece of fruit
• Raw carrots dipped in hummus or salsa
• Raw capsicum dipped in hummus or salsa
• Fruit salad with yoghurt or reduced fat custard
• Cherry tomatoes with asparagus spears
• Homemade smoothie with fruits (kiwifruit, strawberries and a little reduced fat milk)
• Berries with yoghurt
• Dried fruit (apricots, figs, dates, peaches, nectarines)

Reduced fat dairy products:

• Reduced fat milk
• Reduced fat yoghurt
• Reduced fat custard
• Ricotta cheese with fresh basil and cherry tomatoes on wholegrain crackers
• Reduced fat cheese on wholegrain crackers

Nuts and seeds

• Raw nut mix
• Raw nuts mix with dried fruit
• Peanut (or any other nut) butter on wholegrain crackers
• Seed mix

Wholegrain cereals

• A low fat wholegrain muesli or cereal bar
• Wholegrain bread as toast with a banana or peanut butter on top
• Oats made into a porridge or bircher muesli
• Oaty topping on reduced fat yoghurt with berries
• A wholegrain sandwich with salad and lean meat
• Small rice, quinoa or pasta salad
• Untoasted muesli with reduced fat yoghurt and berries

There are many snack options available but you should choose what suits you best.  If you do not get too hungry before meals you will need a smaller snack, however if you are very active you may need a bigger snack.  Snacking will help to stabilise your energy levels and improve mental and physical performance as well as delay the onset of hunger, but you must make a healthy choice.  If you choose treat foods over healthy snacks you will have a quick, unsustained burst of energy and consume too many calories.

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Diets That Cause Rapid Weight Loss

If you lose weight quickly at the start of a diet, it’s likely due to water and carbohydrate loss — not fat loss! This happens because your body uses stored carbohydrates, along with the water that’s stored with them, to make up for the calories you’re not consuming. Once you return to eating normally, your body will restore the carbohydrate and water stores, and your weight will increase again.

Diets That Severely Restrict Your Energy Intake

Your metabolism relies on a steady stream of energy to function effectively. Our source of energy comes from food, and we need to consume enough to carry out daily activities. Diets that severely restrict calorie intake can lead to many problems, including tiredness, fatigue, lethargy, grumpiness, and hunger. In fact, your body may even hold on to its fat stores if you don’t feed it enough. Restricting intake also reduces the amount of nutrients you can consume. These types of diets are unsustainable in the long term and can lower both physical and mental performance.

Diets That Restrict You to One Type of Food

If a diet restricts you to eating only one type of food, it’s bound to fail. Not only does this limit your enjoyment of eating due to lack of variety, but it also restricts the nutrients your body gets. A low intake of essential nutrients over time can lead to deficiencies. Eating only one type of food may also test your willpower, and it’s unlikely you’ll be able to stick with it long-term. Additionally, it’s not conducive to an enjoyable social life, as dining out becomes difficult — you’ll find it nearly impossible to stick to your diet when you’re eating at restaurants.

Diets That Restrict Meal and Snack Times

Some diets restrict when you can eat. While it’s important to regulate your intake, restricting entire meals or snacks won’t help you lose weight in the long term. A prime example is the “no carbs after 7 p.m.” diet. Proponents of this diet claim that you should never eat carbohydrates (like fruits, vegetables, grains, and cereals) after 7 p.m. This is not true. While it’s best not to go to bed on a full stomach, you can still eat after 7 p.m. In fact, for individuals who exercise in the morning, this meal is especially important to help replenish muscles and the liver with glycogen (stored carbohydrates) overnight. The body needs energy throughout the day, so restricting when you eat is not a sustainable solution.

Diets That Restrict Food Groups

While some people must avoid certain food groups (e.g., those with lactose intolerance who can’t consume dairy), cutting out entire food groups can be dangerous. Each food group provides unique nutrients, often in larger amounts than other groups. For example, cutting out dairy means missing out on important sources of calcium and vitamin D. If you cut out fruit, you’ll lose out on vitamin C, fiber, and antioxidants. The body needs a variety of foods from each group to ensure it gets the nutrients required to function. Without these, you could become deficient in essential vitamins and minerals.
Restricting protein can also leave you feeling hungrier, as research shows that protein helps you feel fuller for longer.

Diets don’t work because they’re unrealistic. They don’t allow for occasional indulgence and are often not sustainable in the long term. If you’re looking to lose weight, focus on making small, manageable changes that you can continue doing long-term. For example, you might be better off reducing your portion size at dinner than skipping an entire meal or food group. Or, you could swap white bread for whole grain. Making changes that you can sustain for life will lead to long-term health and a healthy weight. You’ll also enjoy the social aspect of eating much more!

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Sugar

Often considered to be “evil,” sugar actually plays a vital role in many processes within the body. Sugars are broken down into glucose, the simplest form of sugar in the body. Glucose is then used as a fuel source for the brain, as well as the rest of the body, including muscles. The body prefers to use glucose as its primary fuel source, and while the rest of the body can adapt if there isn’t enough available, glucose remains the sole fuel for our brains.

Although the body needs sugar (in the form of carbohydrates), it’s important to be mindful of the type of carbohydrate you’re consuming. The best way to judge carbohydrates is by using the glycemic index. Low glycemic index carbohydrates take longer to be digested and absorbed, providing a steady trickle of glucose into the bloodstream. On the other hand, higher glycemic index carbohydrates are rapidly digested and absorbed, causing a quick influx of glucose into the bloodstream. This sudden surge can cause problems, as the body reacts by increasing insulin levels, which causes cells to take up the glucose and lower its concentration in the blood. Low glycemic index diets are associated with better blood glucose control and a reduced risk of various diseases. Additionally, low glycemic index carbohydrates help you feel fuller for longer.

Sugar alone, such as table sugar, has little nutritional value. While it provides carbohydrates, it doesn’t contribute any vitamins or minerals to your diet. Though your body requires carbohydrates, adding sugar to your snacks, meals, or beverages is generally unnecessary. Aim to limit your intake of sugary foods, including cakes, confectionery, cookies, soft drinks, fruit juices, and energy drinks.

Artificial Sweeteners

An alternative to adding sugar to your snacks, meals, and beverages is using artificial sweeteners. These sweeteners are intensely sweet but contain far fewer calories than sugar. This makes them popular among dieters and those concerned about consuming real sugar. However, there has been a great deal of skepticism about artificial sweeteners, with many unfounded [rumors of cancer](https://www.professorshouse.com/cancer-sucks/) and disease circulating. A simple search on the internet reveals numerous stories and articles on artificial sweeteners. It’s important to remember not to believe everything you read. Artificial sweeteners are considered safe for human consumption, and many of the studies warning about potential health risks are poorly conducted.

Ultimately, whether you choose to use regular sugar or artificial sweeteners is a personal decision. Keep in mind that while sugar doesn’t provide any nutrients, neither do artificial sweeteners. However, sugar adds calories, while artificial sweeteners do not. Sugar is often considered a more natural product.

How About a Little Less Sweetness?

If you want to reduce the amount of sugar you consume but aren’t willing to use artificial sweeteners, you could try reducing the overall sweetness of your snacks, meals, and beverages. A little-known fact is that our taste buds adapt to what we consume. For example, if you start adding one teaspoon of sugar to your coffee, it will initially taste sweeter, but over time, you’ll get used to it and may need to add more to achieve the same sweetness. The great news is that this process works in reverse. If you gradually reduce the amount of sugar or artificial sweetener you use, your taste buds will adjust, and eventually, you won’t need as much sugar for your food or beverages to taste good. <h4>Alternatives to Provide Sweetness</h4> There may be times when you crave a sweet taste. Honey and fruit are good, natural options for satisfying those cravings. Honey can be used as a spread or in drinks to sweeten foods, while fruit is naturally sweet and can serve as a guilt-free sweet snack.

Your overall health is important. To live a long and enjoyable life, you need to prioritize good health. You should aim to limit the amount of sugar you consume, or perhaps choose to use an artificial sweetener. While artificial sweeteners are safe for consumption, they can help reduce your overall calorie intake. Additionally, working on reducing both sugar and artificial sweetener usage will allow your taste buds to adjust to a less sweet diet.

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Why Do We Need Vitamins?

The body needs different vitamins for various purposes. The main vitamins and minerals include the following:
Vitamin A: Plays a role in immune function, reproduction, eyesight, and the health of skin and teeth. Vitamin A is found in dairy products, eggs, vegetables, and oily fish.

B Vitamins: These vitamins help the body utilize energy and nutrients from food. The B vitamins include B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), and B12 (cyanocobalamin). B vitamins are found in a variety of foods, including grains, dairy products, fortified cereals, nuts, legumes, and meats.

Vitamin C: Well-known for its role in immune function, vitamin C also helps the absorption of iron and copper, supports healthy bones, aids in collagen formation, protects against oxidative damage, and regenerates other vitamins. It is found in fruits and vegetables.

Vitamin D: This vitamin plays a role in calcium and phosphorus absorption and helps regulate calcium levels in the blood. It is also important for healthy skin, muscle strength, and immune function. The body can produce vitamin D from sunlight, but it is also found in oily fish, fortified margarine, and eggs.

Vitamin E: A potent antioxidant, vitamin E is essential for a healthy heart, skin, and nervous system. It can be found in meat fat, wheat germ, nuts, oils, margarines, and spinach.

Vitamin K: Vitamin K is needed for normal blood clotting. It is found in green vegetables, soybean oil, canola oil, and margarines.

Some vitamins are water-soluble, while others are fat-soluble. Water-soluble vitamins (vitamin C and the B vitamins) are not stored in large amounts in the body. If you consume more than you need, your body simply excretes the excess in urine. Fat-soluble vitamins (vitamin A, D, E, and K) are stored in the body and can build up over time. This is important because large amounts of water-soluble vitamins offer no benefit, as they are simply excreted. On the other hand, overconsumption of fat-soluble vitamins can be dangerous, as they can accumulate in the body.

Calcium and iron are two crucial minerals for children. Calcium is vital for strong bones and teeth. It is stored in the body and helps maximize peak bone mass (the amount of bone matter in the skeleton) as children move through childhood, adolescence, and into their early 20s. As we age, we lose calcium from our bones, which can lead to weaker bones. If a child consumes enough calcium during their younger years, they may delay the aging process and maintain stronger bones. Sources of calcium include milk and dairy products, sardines and salmon (with soft bones), baked beans, and tofu.

Iron is essential for oxygen transport around the body. Oxygen is needed for every cell to function, and a lack of iron can lead to fatigue, breathlessness, reduced immunity, and poor concentration and learning. If you suspect that your child is low in iron, they should be checked for deficiency first, as some individuals have a condition where iron can build up in the body to dangerous levels. Sources of iron include meat, poultry, fish, seafood, eggs, grains, fruits, and vegetables. The type of iron found in meat is more easily absorbed by the body, while iron from plant sources is harder to absorb.

So, Should Your Children Take Vitamins or Not?

If you suspect that your child is deficient in a particular vitamin because they show symptoms of deficiency or don’t eat a variety of foods, it’s best to check with a registered dietitian or nutritionist first. Your child should be evaluated before taking any vitamins, as large doses are not always healthy. Most children can get all the vitamins and minerals they need from a balanced diet. Overconsumption of supplements can lead to serious health problems.

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Nutrition and food can be confusing. We are often told one thing, only for new research to change the guidelines quickly. One common issue people face is the concept of eating what we think we need versus what we actually need. Often, we tend to believe we need more food and fluids than we really do.

What Do We Need?

Since everyone is different, our nutritional needs vary. However, in general, we all need to consume the right amount of total energy (calories) each day, along with a balance of macronutrients (carbohydrates, protein, and fat), and a variety of vitamins and minerals. This intake needs to match factors like our activity level, age, gender, metabolic rate, and stage of life. For example, a petite, sedentary office worker requires far fewer total calories and nutrients than a muscular firefighter or professional athlete.

To ensure you’re consuming the right balance of these nutrients, it’s recommended that your main meals follow a simple rule: half of your plate should be filled with fruits or vegetables (or salad), one-quarter should come from a protein source (like fish, lean meats, eggs, or lentils), and the remaining quarter should consist of whole grains or low glycemic index carbohydrates. It’s important to note that this guideline isn’t about filling your plate with equal amounts of food—it’s about ensuring you’re eating the right portions.

A simple way to measure how much protein you should be eating is to hold out your hand in front of you. Open your hand and look at your palm. This is the approximate size of your protein portion. For smaller individuals, their palm will be smaller, meaning a smaller portion size. If you’re eating red or white meat, your portion should match the size of your palm (including the thickness, without your fingers). If you have fish, which is less dense, your portion can be the size of your palm, including your fingers.

Many of us tend to eat too much protein and grains, while not getting enough fruits and vegetables. To measure your portion of grains, simply make a fist. This is the recommended portion size for foods like rice, quinoa, pasta, couscous, or potatoes. Once you have your protein and grains measured, you can fill the rest of your plate with fruits and vegetables.

Total Energy and Portion Size

The plate rule typically ensures you’re getting enough food and total energy. However, if you have specific needs, you may need to adjust your portion sizes. If you’re unsure, it’s always a good idea to consult with a registered nutritionist or dietitian. Most people tend to consume too many calories, which is evident in the high number of overweight individuals. If you’re overweight, you’re likely consuming more calories than you need. Excess calories are stored as fat.

A common reason many people overeat is that they don’t listen to their body’s signals. Often, people eat out of boredom or habit, even when they’re not truly hungry. Additionally, processed and refined foods—often consumed in large portion sizes—are a significant source of excess energy. Next time you eat, try slowing down, pay attention to how full you really feel, and check your portion sizes using the hand rule.

Vitamins and Minerals

A balanced diet provides the necessary vitamins and minerals, but many individuals believe they need supplements to meet their needs. Unless you have a medical condition, you probably don’t need supplements if you’re consuming a balanced diet. Supplements should not replace a poor diet, nor should they be required if you’re eating properly. In fact, many excess vitamins simply get excreted from the body, as the body doesn’t store them in excess.

Water

Water is vital for good health, but it’s easy to overdo it. You need enough to stay hydrated, but you can drink too much. To stay properly hydrated, you should drink enough fluid to pass clear and plentiful urine about 5–6 times a day. If you’re using the bathroom more than this, you may be overhydrating.

It’s important to remember that we often overestimate how much nutrition our bodies need. If you’re concerned about your macronutrient intake, or your vitamin or mineral status, consider consulting with a registered nutritionist or dietitian for personalized guidance.

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The amount given in the recipe doesn’t need to be followed exactly

When you are cooking or baking you don’t need to feel compelled to follow a recipe exactly. Meals can be adjusted and made healthier by a few substitutions or additions and with a bit of trial and error you can still make your favourite recipes, but feel confident you are serving up a healthier dish.

Flavor enhancers

A great way to make your meals healthier (and tastier!) is to use herbs and spices instead of fats and oils. The range of flavours that are encompassed by all the herbs and spices is huge and even a small sprinkling of spice is enough to make a mediocre meal taste great. Great ways to use herbs and spices are to include cinnamon on your oats instead of brown sugar, add basil to tomato pasta sauces, add coriander to your favourite salad, add a sprinkle of chilli to your spaghetti bolognaise or mexican burritos or add a couple of sprigs of rosemary to your lamb. Honey is also a great way to add a more natural sweetness to your meals instead of using refined sugar. You can also add sweetness with some spices (cinnamon, nutmeg, mixed spice).

Substitutes

There are a number of substitutes that you can use in your cooking to make your meals healthier. If you are baking you can substitute mashed banana for the oil in your recipe. You can also substitute pureed apple (or any other fruit) for sugar. By doing this you increase the amount of nutrients in the finished product. Reducing the amount of oil (fat) or sugar will also mean that you have fewer calories.

To make your baking healthier you can also use wholemeal flour instead of white flour. Try using a low fat spread instead of butter as this reduces the amount of saturated fat in your product. Adding bran flakes also increases the fibre content (which is better for your digestive system).

If you are making a mash try using a sweet potato instead or make a mash with cannellini beans. These have a lower glycemic index but still taste great. If you are making a pie use a mash topping instead of a pastry topping – this will save you a lot of calories. When you make your mash avoid adding butter or margarine and try garlic instead for flavor.

Cream can add a lot of fat and calories to a meal but you can reduce this by substituting plain yogurt or evaporated milk. These alternatives will save you extra fat and still provide you with the same consistency.

Make your own sauces and toppings at home

You can make your meals healthier by making your own sauces and toppings at home. Generally sauces and toppings are very high in salt but if you make your own you can control what goes into it. A simple sauce to start with is to try making your own tomato based pasta sauce with tomatoes, garlic, Spanish onion, chilli and basil. You can guarantee that it will taste even better than a store brought one.

Low fat products

To make your meals healthier reducing the fat content can make a significant difference. A good way to do this is to make sure that you use low fat dairy products. They have less fat but you won’t notice any difference in the final product. If your recipe calls for cheese try using a smaller amount of a stronger cheese (for example; a blue cheese or parmesan). Always choose low fat meats and trim all visible fat off before cooking as once the fat is cooked it may be hard to tell it apart from the meat.

If you need to use oil in your recipe use less, but also use unsaturated oil for cooking. If you find that you drizzle a lot into your pan try a spray as you will end up using a lot less.

Add in more nutrients

To make your meals even healthier you can also add in more nutrients. Lentils are a great addition to stews and casseroles as they bulk up the meal, provide protein but are also cheaper than more meat. Barley is a great grain to add to soups and salads. It is high in fibre and low glycemic index. Vegetables can also be added to meals in their natural form or by grating them in. It is easy to grate carrots and beetroot into cakes and you will end up increasing the fibre content too.

There is no reason why you cannot make up your own meals, make substitutions and add in extras in order to eat healthier. Add more vegetables, choose better and leaner cuts of meat, use low fat dairy products, unsaturated fats, and herbs and spices for flavour. You might just find that your favorite meal just got even tastier!

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Positive Encouragement

Yelling at or forcing your child to eat something they don’t like—or are unfamiliar with—will almost never work. Mealtimes should be pleasant, and with positive encouragement, your child is more likely to try new foods. Start slowly by introducing one new food at a time. Children are often neophobic, meaning they fear new foods, and it may take up to 10 tastes before they accept and enjoy it. Ask them to try a small portion and praise them when they do. The next time, offer a little more, and again, praise them for trying it. Over time, the food will become more familiar, and they will start eating it without needing prompting.
You can also discuss the food with your child. Explain where it comes from and how the body uses it. For example, you might talk about how carrots help improve night vision (seeing in the dark). If they understand that the food helps them stay healthy and grow tall and strong, they are more likely to eat it.

Be a Role Model

You can’t expect your child to eat new foods if you’re unwilling to try them yourself. Children tend to mimic their parents’ behavior, so if they see you trying and enjoying a new food, they will be more inclined to do the same. If you make a fuss or refuse to eat a balanced meal, they’ll likely follow your example, and you’ll have no basis to ask them to do otherwise. When eating, make sure to mention how good the food tastes and how well it is cooked. Positive reinforcement will encourage them to follow your lead.
It’s also important that all parents in the household are on the same page and consistently apply these strategies. If one parent works hard to set a positive example while the other does not, it will be much more difficult for your child to develop a taste for new foods. They may also use the non-enforcing parent as an excuse to avoid trying new things.

Get Them Involved

A great way to encourage your child to eat a wider variety of foods is to get them involved in the food process. They can help with cooking, choosing recipes, or shopping for groceries. Ask them which recipes they would like to try, or invite them to help you plan your weekly meals. If they’re old enough, you could even challenge them to modify a recipe or create one based on a particular food. For younger children, they can help set the table or serve the food. They may also enjoy growing their own fruits, vegetables, or herbs. By participating in these activities, they not only learn about food but also gain valuable skills for the future.

Don’t Use Food as a Reward

Avoid the common saying, “If you don’t eat your dinner, there won’t be any dessert!” This sets up the idea that dinner is something to be endured, while dessert becomes a reward. Children may start to view dessert as something to be earned, which could lead to using it as a way to comfort themselves in the future. Instead, emphasize that there are no “good” or “bad” foods—just foods that they should eat more of, and others they should eat less of. You can also refer to this article to learn more about the impact of using food as a reward.

Make Meals Fun

It’s important to make mealtimes enjoyable for your child. Make sure mealtimes are family times by sitting at the table and turning off distractions like the TV. Use the opportunity to talk about your day and encourage conversation. You can also make meals fun by trying different themes, such as an Italian night with homemade pizza or a Chinese night with chopsticks. Inviting family and friends over can add to the fun, making your child feel more relaxed and open to trying new foods.
Mealtimes don’t have to be a battle. By making them enjoyable and introducing new foods with positive encouragement, you may be surprised at how willing your child is to try new things when they’re presented in a fun and supportive way.

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The United States Department of Agriculture outlines the recommended fruit intake for various age groups on the MyPlate.gov website:

• Children 2 – 3 years: 1 cup
• Children 4 – 8 years: 1 – 1 ½ cups
• Girls 9 – 13 years, and 14 – 18 years: 1 ½ cups
• Boys 9 – 13 years: 1 ½ cups
• Boys 14 – 18 years: 2 cups
• Women aged 19 – 30 years: 2 cups
• Women aged 31 – 50 years, and 51+ years: 1 ½ cups
• Men aged 19 – 30 years, 31 – 50 years, and 51+ years: 2 cups

If you are more active, you may need even more than the recommended amount.

A “cup” is defined as 1 cup of fresh fruit, ½ cup of dried fruit, or 1 glass of 100% fruit juice. It’s important to note that this refers to 100% fruit juice, not fruit juice concentrate or fruit juice mix. 100% fruit juice retains many of the nutrients and is actual juice from the fruit. However, it’s important to limit fruit juice consumption to just one glass per day, as it won’t fill you up as much (liquid empties faster from the stomach) and may not provide as much fiber as whole fruit.

Also, remember that dried fruit is much more energy-dense than fresh fruit. It contains more energy because much of the moisture has been removed. It’s easy to overeat dried fruit, as it is usually served in small pieces. Keep in mind that it will contain more energy than fresh fruit, so you may want to limit your portion size or remove it altogether.

In addition to fresh and dried fruit, you can also buy canned and frozen fruit. Although canned and frozen fruits may seem less nutritious than fresh, they can sometimes be more nutrient-dense, as they haven’t been transported and left waiting on store shelves. When buying canned fruit, look for fruit packed in juice, not syrup, as syrup contains much more sugar. Frozen fruit can be a great option if you’re looking for out-of-season produce, such as blueberries. Keeping a bag of frozen blueberries in your freezer makes it easy to incorporate more fruit into meals. You can buy pre-packaged frozen fruit or freeze your own fresh fruit in small bags. Small bags of frozen fruit are also perfect for smoothies—simply package one smoothie portion per bag, and remove it from the freezer when you’re ready to blend. No waste!

Why Fruit?

Fruit is high in fiber, especially when you eat the skin (for example, kiwifruit, apples, and nectarines), and packed with vitamins, particularly Vitamin C. Fiber is essential because it helps reduce the risk of many digestive problems and keeps us feeling fuller for longer—great if you’re trying to lose weight. Fruit is also a fantastic snack option, as it’s relatively low in calories. For example, a banana contains around 130 calories, but an apple has less than 100 calories. Both are low in energy density, especially when you consider that a small chocolate bar can set you back 267 calories! Remember, the different colors of fruits represent different nutrients, so aim to eat a variety of fruits in as many colors as you can.

Ways to Incorporate More Fruit Into Your Diet

Incorporating more fruit into your diet is easy if you break your day into meal times. Breakfast is a great opportunity to add fruit. If you eat cereal, consider topping it with fruit instead of sugar. If you prefer an egg on toast, simply add a piece of fruit to your meal.

Fruit also makes for an excellent mid-morning or mid-afternoon snack. You could have a piece of fruit or make a fruit salad. If you need something more filling, try slicing a banana onto wholegrain toast or enjoy a fruit salad with yogurt. You can also make a smoothie using fresh fruit, low-fat milk, and yogurt.

Adding fruit to lunch is easy, or you could mix fruits like strawberries or kiwifruit into your salad. You can also have your one glass of 100% fruit juice at this time. At dinner, it might seem trickier to incorporate fruit, but you can add it to your salad or finish your meal with fresh fruit for dessert. Fruit can also be turned into a treat—think strawberries dipped in chocolate or fruit and marshmallow kebabs.

It may seem difficult to include enough fruit in your diet, but there are plenty of options: fresh fruit, 100% fruit juice, dried fruit, canned fruit, and frozen fruit. Fruit is important for your health, so make sure you and your family find convenient ways to include it in your daily meals.

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As many more foods have become available over recent years, we are consuming more and more sugar but this is not necessarily good for us. Excess sugar can lead to weight gain and problems with dental health.

Sugar and Weight Gain

Although the body needs carbohydrates as a source of energy, when too many calories are consumed, and are not burnt off this can lead to weight gain. If you consume too many high sugar foods you may struggle to maintain a healthy weight. This applies equally to children. If children consume too many high sugar foods they could store excess energy as fat. Children who are overweight also have a much higher risk of being overweight later in life so staying at a healthy weight is very important for them.

No Nutrients

Sugar is not necessarily ‘bad’ thing but it contains a lot of energy without any real nutrients. For example a can (12 fl oz) of regular cola contains approximately 6.5 teaspoons of sugar and no vitamins or minerals but a glass (8 fl oz) of skim milk contains only 2.5 teaspoons of sugar and is a good source of protein, calcium and vitamin D. If you choose the cola you get energy but no value from it. The milk is a much better choice as it gives you energy and nutrients. If a child fills up on items high in sugar they may limit the amount of nutrient dense foods that they consume.

Sugar and Dental Health

Sugar is known to play a role in dental health as sugar allows bacteria to feed and produces dental caries. A high sugar diet could lead to a much higher risk of dental caries and the treatment that is needed for these (e.g. fillings). This applies to sugar from both food and fluid. If your child does have a high sugar food ask them to rinse with water afterwards and ensure that they brush and floss at least two times a day.

How much Sugar is in our Food?

It may surprise you to know just how much sugar is in the food that your children eat;

• Chocolate bar 1 bar 1.5oz = 5 teaspoons of sugar
• A serve of 10 large jelly beans = 4 teaspoons of sugar
• 10 gummy bears = 13g sugar = 2.5 teaspoons of sugar
• 1 liquorice twist (2 vines) = 3 teaspoons of sugar
• 1x 12oz milkshake = 12 teaspoons of sugar
• 1 strawberry sundae 6.3oz = 9 teaspoons of sugar
• 1 cup (9.1oz) of fresh orange juice = 4.5 teaspoons of sugar
• 3oz of caramel coated popcorn = 9 teaspoons of sugar

Fruit can often be blamed for having high sugar content but it is actually much lower than many processed food products (and contains nutrients). One small orange (3.4oz) has only 2 teaspoons of sugar, whereas 1 cup of raw strawberry halves (5.4oz) has 1.5 teaspoons of sugar.

So How can you Curb sugar from your Kids Diet?

In the first instance make this a gradual process – your children may not accept a full assault of changes all of a sudden. Start with a couple of changes and when they are used to these try a few more. If your children are old enough to understand about food and health explain to them why you are trying to reduce the amount of sugar your family eats. As our taste buds adapt a food may not taste as sweet as you would like but after a couple of weeks it will seem sweet enough.

Simple ways you can curb sugar from your kids’ diet includes

• Enforce that water and milk are the drinks of choice. Sodas, sports drinks and energy drinks should be kept for special occasions only
• Dilute fruit juice with water and read the label of your fruit juice to check if it contains added sugar
• Read food labels and check for added sugar. It may not simply say ‘sugar’ so look out for these terms; raw sugar, sucrose, fructose, maltose, dextrose, lactose, golden syrup, corn syrup, treacle, honey, malt, malt extract, molasses, and palm sugar
• Save biscuits and cakes for special occasions
• Use fruit as a treat instead of chocolate or candy
• If you have time make more food at home, especially items like cakes or loaves as you can control the amount of sugar that you use
• Avoid adding sugar to homemade drinks like hot chocolate or milkshakes
• If you are hosting a special occasion ensure that you provide a range of non sugary options e.g. fruit, vegetable sticks with hummus, club sandwiches, water, milk, diluted fruit juice, low sugar yoghurt and plain popcorn.

The amount of sugar that children consume is too high but you can make changes to curb how much sugar your kids eat. If your children eat less sugar they are more likely to maintain a healthy weight, have less dental problems and consume more nutrients. Overall you will have a healthier, more energetic child!

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Stick to the Basics

Basic foods should make up the majority of your shopping list. These include pasta, rice, wholegrain bread, flour, couscous, quinoa, oats, barley, beans, lentils, lean meats, eggs, fruits, vegetables, milk, and yoghurt. These are food staples because you can construct many meals from them. Premade foods (like the “add water and mix” cake) will always be more expensive than original ingredients. Plain fresh meat is also cheaper than processed meat products (for example, a chicken Kiev). Additionally, these foods are generally lower in sodium (salt) than their premade counterparts. Another way to keep your food costs down is by opting for store or home brands for your basics. For example, all flour will be similar, so buying the cheaper option won’t affect the taste of your food. The same goes for canned beans and lentils. You might also consider buying staples in bulk when possible, as it can save you money in the long run.

Plan Ahead

If you plan your meals for the upcoming week, you are much more likely to stick within your budget. Without a plan, and with regular trips to the store, you’ll end up spending more over the week. When you plan your meals, create a shopping list to accompany it. Shopping with a list will help you stay within budget—make a commitment to yourself not to buy anything that’s not on the list. If you have children or a partner who encourages you to add extras to your trolley, you may want to shop without them. It’s also a good idea to buy what’s in season. For example, if you love tomatoes, buy them fresh when they are in season, but opt for canned tomatoes when they’re out of season and their price is inflated. You can also do this with frozen vegetables, as they are just as nutritious as fresh ones.

A great way to stay within budget and save time is to use leftovers for lunch the next day. Plan to make a little more than you need for dinner, then pack away your lunch from the leftovers.

Grow Your Own

A great way to make fruit and vegetables cheaper is to grow them yourself. A simple vegetable garden can provide your family with lettuce, carrots, silver beet, spinach, cauliflower, broccoli, and many other vegetables. Fruit trees do take more time to mature, but fruits like strawberries can be grown in a short amount of time. Herbs are also easy to grow and can even be grown in a pot on your windowsill. If you’re unable to grow your own, you might want to consider buying your fruit and vegetables from an orchard or market, where they tend to be cheaper than in a store.

Use Less Meat

While plain meat is inexpensive compared to premade and processed products, using less meat can help reduce your food costs even further. Meat provides protein as well as zinc, iron, and other nutrients, but you can substitute plant-based protein into some meals. Legumes are great for this purpose; they are cheap, easy to prepare, high in protein, fiber, and nutrients, and very filling. While they don’t contain the same amount of iron and zinc as red meat, they are a useful addition to casseroles, soups, and curries to bulk up your meal and lower the overall cost.

Make Your Takeout Meals at Home

It’s nice to eat out, but the cost of takeout meals can easily exceed what you would spend for a few days’ worth of food. Instead of spending your hard-earned money on takeout, try making your own meals at home. Homemade pizza, pasta, burritos, tacos, fish and chips, burgers, and wraps are all easy to make from staple foods. You’ll also know exactly what’s in your meal if you make it yourself. If you add more vegetables and cook meats in less fat or oil, you’ll make your meal even healthier.

It’s easy to eat well on a limited budget if you plan ahead, use staple food items, avoid processed foods, grow what you can, use less meat, and make your favorite takeout meals at home. It’s worth making the effort—your health (and wallet) will feel better for it!

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