Today’s fast-paced world can be demanding and as many busy parents can attest to, finding time to focus on healthy meals and snacks can be challenging. But with childhood obesity and diabetes at record levels, what can be more important than teaching our children healthy eating habits and good nutrition to carry them into adulthood? A good nutritional foundation may be one of the most important things we teach our kids and will help shape healthy eating habits for years to come.

It’s no secret that many of the grab and go snack foods marketed for children are highly processed and filled with refined white flour, sugar, high levels of sodium and hydrogenated oils—none of which are ingredients that are considered optimal for our kids’ growing, active bodies and brains. Not to mention the long-list of chemical additives that are usually present in these processed “foods”. That’s why stocking the refrigerator and pantry with nutritionally dense foods will help prevent kids from grabbing those unhealthy, processed snacks. Some great snack ideas include pistachio nuts, freshly chopped vegetables and hummus, fresh fruit, seaweed snacks, non-gmo popcorn, fruit smoothies, and the list goes on!

Eating good, organic, whole foods doesn’t have to take up tonnes of time and can be something that can be prepared in advance for those times when eating on the run is unavoidable. Getting your kids involved in the meal planning and preparation is even better as kids are usually more open to trying new things that they themselves make.

Starting at the grocery store, involve your kids in the selection of fresh ingredients and have them choose some of their favorite foods that can be included in a dish.  The grocery store/produce market is a great place to introduce kids to new vegetables and show them all the varieties of produce that we are lucky enough to enjoy. As well, this will help them learn to choose healthy options over the less healthy ones. If your kids are old enough to read, teaching them to read food labels is also a great activity as they can begin to identify ingredients that should be avoided (like hydrogenated oils and aspartame) and others that should be sought out (like fiber and essential vitamins and minerals).

Once back at home you and your kids can begin to prepare a meal together. A couple of meal ideas that are easy for kids to be involved in making are Quinoa Stuffed Peppers (see recipe below) and Spaghetti with Garden Vegetable Tomato Sauce.

Spending time with your kids in the kitchen isn’t just a great way to teach them useful skills that will start them on the path to healthy eating. It’s also a great way to spend quality time together, creating memories that will last them a lifetime. Who knows…they may even teach their children the same recipes.

Quinoa Stuffed Peppers
Ingredients:
4 bell peppers (halved)
2 garlic cloves
1 medium onion
2 carrots
1 can of organic black beans
1 small zucchini
1/2 jar of organic tomatoe puree
1 cup of cooked quinoa
A sprinkle of basil, rosemary, sage or any of your favorite spices
Salt/pepper to taste

Directions:
Preheat oven to 350 degrees. While the quinoa is cooking, saute the onion, garlic, carrots and zucchini in a Tbsp of olive oil. Once cooked (after about 5-8 minutes) add the black beans, tomotoe puree, spices and salt pepper. Place pepper halves in a dish with 3 Tbsp of water on bottom (to help steam the peppers). Stuff the peppers with the quinoa mix and cover dish with lid. Place in oven for 45-50mins. Eat and Enjoy!

At Rice Family Chiropractic, we always take a holistic approach to health. We are a Langley, BC Chiropractor, serving the local communities of Surrey, Cloverdale, Abbotsford, Aldergrove. We strongly encourage our clients, friends and family to support local growers. If you have any questions about this article or chiropractic generally, please contact us at www.ricechiropractic.ca.