What your kids are eating becomes your major concern. Here are a few tips to make them fit:

1- Give your children a variety of fruits and vegetables from an early age to make them enjoy and encourage them to consume healthy foods.
2- Don’t allow kids to have sweets and fatty foods as snacks.
3- Keep fruits, raw vegetables, low-fat crakes, yoghurt around for children to eat between meals.
4- Ask children to help prepare meals so as to make them enjoy cooking.
5- Do not give skim milk to children under 5 as they require extra calories in whole milk.
6- Do not add too much sugar to drinks and foods.
7- Don’t make the children get used to too much salt.
8- Don’t make the children cat more than they want.
9- Don’t make children feel guilty about eating any type of food.

HEALTHY SNACKS

1. Fresh and dried fruits.
2. Yoghurt.
3. Plain popcorn.
4. Breakfast cereals.
5. Rice cakes and whole-grain crackers or bread sticks.
6. Sticks of carrot, celery or other raw vegetables and cherry tomatoes with nutritious dips.
7. Water, milk or fresh fruit juices.

GOOD LUNCH PACK SHOULD HAVE THE FOLLOWING THINGS

For Carbohydrates:
1. Muffins or cakes
2. Biscuits
3. Bread
4. Noodle salad or pasta salad
5. Sandwiches

For Proteins:
1. Bean salad
2. Chicken slices or chicken tikka pieces
3. Sausages
4. Boiled eggs
5. Fish (boneless pieces)
6. Roast meat slices

For Calcium:
1. Flavoured yoghurt with fruit chunks and honey
2. Cheese
3. Chocolate desserts
4. Fruit smoothies
5. Milk shakes
6. Pudding or custards
7. Milk

For Vitamins:
1. Carrots
2. Cucumber
3. Salad leaves
4. Cauliflower
5. Radishes
6. Red pepper
7. Sweet corn
8. Tomatoes
9. Yellow peppers
10. Apple
11. Banana
12. Dried fruits
13. Grapes
14. Juices (fresh)
15. Mango
16. Orange
17. Pear
18. Plum
19. Raspberries
20. Strawberries

Choose one item from each section mentioned above in lunch daily.

OTHER SUGGESTIONS

Give sugary drinks once in a while. Pop a straw with drinks to protect teeth. Use chilled water bottles to give with lunch. First your kids will miss the sugary drinks but later on they will get used to it.

Important Note: The articles presented are provided by third party authors and do not necessarily reflect the views or opinions of KhanaPakana.com. They should not be construed as medical advice or diagnosis. Consult with your physician prior to following any suggestions provided.