Too much sugar in the blood over the years can lead to serious conditions such as diabetes, kidney and heart diseases. It is important for parents to start introducing a healthy lifestyle to their children by giving them healthy meals that are low in sugar content to avoid having these health complications in the future.
High Protein Diet
Serving more protein-rich foods that are low in cholesterol and carbohydrates is a healthier option that kids will enjoy. Cook skinless chicken breast, lean pork and fish. Sprinkle a bit of olive oil over salmon and add cherry tomatoes and bell peppers. Bake at 375 degrees F for 40 minutes. The kids will enjoy this tasty meal with a piece of garlic whole wheat bread. Salmon is rich in omega-3 fatty acid, which is good in preventing heart diseases.
Low-Carb Diet
Because sugar is a form of carbohydrate, avoiding or lowering the carbohydrate intake will also reduce the risk of developing diabetes. When serving food for kids who are at risk of developing this condition, limit the amount of carbohydrate serving per meal. Avoid using carbohydrates that are mostly whites, which the body will store as fat. Choose darker carbohydrates, which are high in fiber, such as whole grains or whole wheat. Choose brown rice instead of white rice.
Nowadays, pastas come in whole wheat forms. So do many bread types, such as French bread, bagels, and hamburger and hot dog buns. You can also make pancakes using buckwheat instead of all-purpose flour. Look for the packaging that states 100 percent whole wheat when choosing bread products.
Sugar-Free or Low Sugar
Feed your child with cereals that do not have sugar coating for breakfast. Add peanut butter on a slice of a whole wheat bread for snack time. If your child prefers the taste of peanut butter with jelly, then use a type of jelly that has low sugar content. Avoid jams, as they usually have a lot of added sugar and preservatives. Sugarless gelatin is also available in the market. It is ideal for snacking or as dessert. Opt for sorbets instead of ice cream, as they have lower sugar content. Sugar-free candies and gums are also available for kids to munch on. Choose dark chocolates instead of milk chocolates for lesser sugar content.
Let your kids snack on celery sticks, cheese sticks or a few baby carrots. They are healthier options than the usual sweets and chips.
Fruits and Veggies
It is always beneficial to your child’s health to eat at least one serving of fruit and vegetable every day. Examples of fruits that are low in sugar are lemon or lime, rhubarbs, raspberries, blackberries and cranberries. Grapefruits, strawberries, blueberries, peaches, nectarine, honeydew melons and papayas have low-to-medium sugar content. Avoid or limit fruits that have high sugar contents, such as bananas, dates, raisins, grapes, tangerines, cherries, pineapple, apricots, oranges and kiwi.
Eggplants, asparagus, collards, chives and onions are some examples of vegetables that are low in sugar content. Incorporate them as much as possible when making lunch or dinner.
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