Teaching healthy habits to kids
[attach]7468[/attach]Upon having kids, midtown-based nutritionist Aviva Allen shifted her focus to a younger generation.
“It’s only been since having my own that I’ve been more interested in children’s nutrition,” Allen, the 10-year professional and mother of two boys, ages 2 and 5, said in a recent interview.
After graduating from the Canadian School of Natural Nutrition, the registered holistic nutritionist went on to study at the Natural Gourmet Institute for Health and Culinary Arts in New York. Using her knowledge from the chef-training program, she put out two cookbooks. She continues to churn out health-aware recipes through her nutritional counselling practice at the Thrive Natural Family Health clinic on Eglinton Avenue, east of Yonge Street.
“It’s not always about the specific foods that they’re eating but teaching over-all healthy eating habits,” she said of her practice, where “healthy choices” and “building these skills from a young age” are the order of the day.
“Often, what they are eating now can shape their future health,” she commented.
With cold and flu season in full swing, people tend to be on the lookout for tips on building a stronger immune system. Allen has advice on some of the key ingredients for just that, as well as on nutritional foods that help kids focus at school and be full of energy for gym class.
Power up
Although many adults tend to restrict their intake of carbohydrates, Allen said it’s important for kids to get their share.
“Carbohydrates are our body’s preferred source of energy,” she said. “We need it, and we need it for our brain to function too.”
She suggests foods that are high in whole grains, along with starchy vegetables like potatoes, sweet potatoes and squashes.
Immune boost
In addition to vitamin and mineral filled fruits and vegetables, foods that naturally contain probiotics are great for the immune system. Yogurt is a good option, since most kids enjoy the taste, and it can also be mixed into smoothies, Allen noted. She suggests selecting varieties made from coconut milk for those who are lactose intolerant.
Another source of probiotics are fermented foods like sauerkraut or naturally fermented pickles (as opposed to pickles with a vinegar base).
“We don’t think of it as being a food for kids, but if you never offer them those foods you’ll never know,” she said. “My 2-year-old loves those foods, my 5-year-old won’t touch them.”
Brain power
Foods high in omega-3 fatty acids, such as fish, avocados, nuts and seeds (including nut and seed butters), help fuel the brain, but not all are created equally.
“Some nuts and seeds have more omega-3s than others — for example almond butter compared to a peanut butter,” Allen said, pointing out that peanuts don’t have the omega-3 content that almonds do.
All around allstars
Allen suggests focusing on whole, unprocessed foods, since they are packed with the most nutrients.
When it comes to packing a lunch for school kids, she recommends parents include fruits and vegetables, a source of carbohydrates, a fat component — whether it’s from meat, products — and some protein, although she said children don’t need a large amount.
“I’ll send my kids with more of a bento box style lunch, so I’ll put leftovers in there — a little this, a little that, in each of the sections,” she said. “I find that’s a better way to ensure that it’s balanced as opposed to restricting yourself to try and find things that would go into a sandwich.”
What to avoid
As much as possible, Allen advises, stay away from sugary, processed and fake foods, like margarine, and limiting juice to special occasions so it doesn’t interfere with kids’ daily water intake.
Although families don’t have to pull the plug on all unhealthy food if it’s already part of their diet, she stressed that moderation is what is key.
“I’d say try not to introduce it at all, because if they’re not familiar with those things they’re not going to be asking for them,” she said, pointing out that “parents are more compliant when they are dealing with their children’s health versus their own health.”
[attach]7469[/attach]Even though she suggests fruit as a healthy-but-tasty treat for kids, Allen occasionally also whips up healthier batches of desserts like a chocolate pudding made with bananas, avocado, cocoa powder and maple syrup, or cookies with flax seeds and rolled oats.
She shared the recipe for her almond date rolls, which are a hit in her household, and makes for an after-school snack that’s delicious, yet made with natural ingredients. Best of all, they only take a few simple steps to create.
Easy Almond Date Rolls
Gluten, dairy and egg free, vegan
Yields: Approximately 25
Ingredients:
- 2 cups raw almonds
- 25 Medjool dates
Procedure:
- Preheat oven to 350 F.
- Place 1 cup of the almonds onto a baking sheet and bake for about 10 minutes, or until centre of almond is golden in colour. Let almonds cool completely, then roughly chop and set aside.
- Remove pits from dates then place into medium bowl. Mash dates well with a fork or with your hands.
- Grind remaining 1 cup of almonds in a food processor. Remove ground almonds and add to bowl of dates and mix well.
- Using a teaspoon, take a heaping scoopful of the date/almond mixture and roll in your hands to form a ball.
- Roll each ball into the chopped toasted almonds until it is well coated.
- Refrigerate until serving and enjoy.