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Teaching kids to eat healthfully at a young age will go a long way. It will help them develop healthy eating patterns for life. Instead of leaving them to munch on chips introduce a variety of produce—naturally lower in calories and rich in vitamins and minerals—early on to help develop food preferences that will lower their risk of heart disease, diabetes and some cancers later in life. Help your kids learn to love whole grains (most kids should be eating at least 6 ounces a day!), which can reduce long-term risk of cancer and heart disease. And don’t forget calcium-rich foods to build strong bones and prevent osteoporosis later in life. This collection of recipe is designed keeping kids of all ages in mind. Most of them are hassle free.
1. Baked chips. Deep-fried potato chips typically get more than half of their calories from fat. Stock up on baked chips instead. A one-ounce serving of Kettle Crisps, for instance, gets just 15 of its 110 calories from fat. Baked tortilla chips are another good choice; you can find flavorful brands that get only a third of their calories from fat.
2. Light popcorn. Some brands of microwave popcorn are swimming in butter or partially hydrogenated vegetable oil (which can clog arteries). But Orville Redenbacher's Light Natural Gourmet Popping Corn is surprisingly low in fat and, like all popcorn, high in fiber.
3. Nuts: They are energy powerhouses. High in good fat, they are loaded with protein and essential vitamins and minerals. Wonderfully filling, you might want to toss together a trail mix of peanuts, raisins, and low-fat granola to keep on hand.
4. Granola bars/Oat Bars: A great alternative to a gooey candy bar, a sweet, crunchy oats or granola bar has fiber and far less fat.
5. Sunflower seeds: They are high in fiber and protein, sunflower seeds are a powerhouse for growing kids. Sure, they're relatively high in fat, but most of it is monounsaturated, the healthful kind found in olive oil and nuts.
6. Fruit bars: Fig Newtons are low in fat and provide fiber and potassium. Raisin biscuits are another great choice. Only 20 percent of their calories come from fat, and the best brands are loaded with those crinkly iron-rich bits of sweetness.
7. Frozen fruit bars. The best of these frozen treats contain chunks of real fruit — orange, pineapple, peach, and banana, to name a few. They're a great, fat-free summer refresher.
8. Fudgsicles. The classic American frozen treat deserves high praise. One bar has just 90 calories and only about a gram of fat.
9.Raisins. Loaded with antioxidants and high in carbohydrates (an immediate source of energy), raisins are also high in fiber and iron. Plus, kids love those little single-serving boxes.
10. Fruit juice. Make sure it's 100 percent fruit, with no added sugar, and you'll give your child the goodness of fruit in a tall, refreshing glass.
11. Energy drinks. On a hot day when your kid just won't slow down, a sports drink like Gatorade can stave off dehydration. Some children who resist drinking water will happily gulp one of these sweet-tasting drinks.
12. Fruit shakes. Whip together a banana, a splash of fruit juice, and a handful of berries in your blender, and you've got a nutritious shake. You can add yogurt for more protein and calcium. For the best consistency, freeze the fruit beforehand or use frozen yogurt.
Here are some more hassle free recipes:
Fun Fruit Kabobs
Mean Bean Wraps