How to feed fussy eaters, and choose healthier snacks

October 17, 2017


Last week I wrote about the Nestlé team who came to my house as part of the Choose Wellness Choose Nestlé campaign (you can read the post here).

This week I'm sharing some of the cool tips that Didi Tshikovhi, Nestlé Market Nutritionist, gave me. Thiey're small yet meaningful, and if you can even follow even some of them, then you're giving yourself and your family a better shot at wellness.

Here are some of Didi's useful tips:

For kids

– "Variety is the spice of life" – try to include different coloured and textured foods in their diet

– Different-shaped food is also a good idea – use biscuit cutters or knives to cut food into shapes (PS: For inspiration on creative lunchboxes, just go to Pinterest)

– Cut up snack-sizes of veg and fruit and put them into kids’ lunchboxes. Veggie fingers also go well with dips such as hummus or cream cheese. 

– Start giving your child veg and fruit and other healthy foods as early as possible

– If your child isn't a fan of fruit or vegetables, try to "hide" them – mash veggies in mincemeat or add them to soups and pasta. You can also add veg or fruit to smoothies.

– Try to establish the habit of eating a good breakfast at a young age

– Grow your own herbs and vegetables: not only will you have them on hand for eating and cooking, but it's fun and educational for kids to get involved too

For grownups

– Opt for a diet rich in grains, vegetables and fruit

– Rather choose low-fat food, and eat saturated fats less often and in small amounts. Saturated fats are mainly found in animal products such as meat. 

– Use plant oils such as avocado and olive oils instead of saturated fats such as butter.

– Watch serving sizes! The protein serving of your meal should be the size of your palm, and about the same thickness. The carb serving should be about the size of your fist. Your meal should include two cupped handfuls of non-starch vegetables such as carrots, broccoli and cauliflower, or a green leafy salad

– Better-for-you work snacks include fresh fruit, dried fruit, biltong and air-popped popcorn. Put in small containers to avoid eating too much of each

– Good cupboard and fridge basics to have at home for when you don't have time to prepare or plan: 2 Minute Noodles, pasta, chicken breasts, chickpeas, Feta cheese, frozen vegetables, tin whole tomatoes, olives, couscous, rice, tuna, Parmesan, bottle roasted red peppers, carrots, cucumbers

Image: Shutterstock

Feature image: Shutterstock

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1 Comment

  • stephanie videira

    Great tips

    October 19, 2017 at 6:53 pm Reply
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