Kids in the kitchen

Although MESS is probably the first thing that comes to your mind when you think of kids in the kitchen (and yes, I'm not going to lie - this will happen), think about the many benefits that come secondary to this.  

I don't have kids myself, but I have had the privilege of cooking with many kids teaching them about seasonality, nutrition and basic cooking skills. All of these things are taught by natural conversations that arise when kids get their hands dirty in the kitchen. So take the chance, let them in, and you will be amazed by the things that they will learn. 

Lets take a look at the benefits of getting them cooking!

Learning about nutrition

Talking to your children while you are cooking together will help them learn about nutrition. Simply asking them why our body needs a certain food while chopping up vegetables or, preparing fish for the oven will help them translate simple nutrition messages to practical skills. It’s amazing what kids already know about nutrition, but cooking with them will help them connect the dots between real food and nutrition. 

Math skills

When a child or teenager starts cooking they will likely be measuring ingredients out – "½ cup of oats please, 1 tablespoon of soy sauce for that, thanks".

This will teach them the different cup and spoon sizes and what is biggest. They will also see what these quantities look like in a recipe and on their plate.

From paddock to plate

Many kids and teens do not know the origins of food. How does bread get from wheat to loaf? Where does cheese come from? How are potatoes grown? What are the ingredients in processed snack foods such as biscuits and bars?  Cooking can help kids and teens to learn about different ingredients and where they come from.

Reducing chronic disease risk

Understating food origins is immensely important for long-term health. Knowing where a food comes from and linking this back to basic nutrition principles will help kids make independent choices around healthy eating. This is so important as they start to learn to eat for health to help prevent chronic conditions such as type 2 diabetes, cardiovascular disease and some cancers.

Trying new foods without the fuss

Getting kids in the kitchen will help them explore new foods. They will experience new tastes, textures and smells and start to experiment with different flavour combinations. This will help them to appreciate fresh, healthy foods and of course try new foods.

In addition to this subtle encouragement, kids are often proud of the meals that they prepare and excited to eat it. Hallelujah they just tried two new vegetables and ate dinner with the family without a fuss!

Appreciating REAL food

As kids start to grow an appreciation for good quality, seasonal food they will be less likely to ask for takeaways and other processed, nutritionally poor foods. Even when they are spending the afternoon helping their parents in the kitchen, they generally are not eating junk food.

Meal planning and organisation skills

Preparing a meal for the family means planning ahead. Involve your kids in the whole process including planning the meal, shopping for the ingredients and putting the meal together. This will help to develop important life skills, which are critical in order to continue to eat healthy and prepare meals as young adults.

The best way for anyone to learn to cook is to give it go. So lets see how we can get our kids in the kitchen!

Tips for getting started

1.  If your child hasn’t really entered your kitchen start small and build up.

2.  Start by choosing one meal per week where they can help out. This will create effective hands-on learning and also give the family some quality time to catch-up, chat and work together. 

3.  The littlest ones can do simple tasks like tearing fresh herbs, mixing spices for seafood and meat, stirring dressings and whisking eggs. Older kids can start to chop, grate and mash. The bigger kids and teens can start cooking seafood, poultry and meat. 

4.  Get your kids involved in choosing healthy lunch box snacks and get them to prepare them. This may include:

• Mixing frozen berries in plain yoghurt;

• Combining ingredients such as mixed seeds, cheese cubes and dried apricots and putting the mix into containers or making celery boats filled with a nut butter or ricotta and sprinkled with sultanas or sesame seeds.

5.  Use time during the school holidays or quiet weekends to do some fun cooking or baking - try this beet, choc and blueberry loaf . 

What are your tips for getting kids cooking? 

mushrooms & breast cancer

A snap from a recent cooking class

Us dietitians tend to view nutrition claims with scepticism. That's just the way we have been trained. We want hardcore, quality evidence before we put our hands on our chests and shout from the rooftops that an eating pattern or food will benefit us. It's just the way we are. I guess it stops us from spreading BS about food and nutrition right?

Sometimes however I think we can be too sceptical, er on the side of caution, or forget the bigger picture of what we are all trying to achieve - we want everyone to be eating more fresh, minimally processed foods right? So anyway, when a deititian hears that MUSHROOMS may indeed kill breast cancer cells, may in fact reduce cognitive decline and risk of dementia, can provide 100% of our vitamin D needs and will likely improve blood glucose levels we automatically back up and think waaaaaaaaait-a-minute! What evidence is there for these claims?

Now I have been watching the mushroom scene for some time now (yes, I believe there is a scene). I have been following research from Australian Mushroom Growers, taking opportunities to listen to people speak about mushrooms, and passing on the messages by blowing peoples mind with my 'mushroom facts' during cooking classes (and I mean BLOWING. PEOPLES. MINDS).  

I went to another update on mushrooms last Saturday. This event was hosted by Australian Mushroom Growers and we were lucky enough to have a presentation on nutrition and mushrooms by renowned dietitian, Glen Cardwell and be treated to a cooking demonstration by the lovely Janelle Bloom. The research around mushrooms is quite compelling with us dietitians even having enough proof to promote them more and more. I really wanted to share my favourite pieces of information from the day to prompt you all to add more mushies to your diet.

Breast and prostrate cancer

Talking about breast cancer and mushrooms is on the top if my priority list. We all know someone who has been affected by breast cancer. Now I'm not going to tell you how you can cure breast cancer, but I'm going to share what we know. Three studies have found a link between eating mushrooms and reducing breast cancer risk by more than 50%. A meta-analysis (where studies are pulled together and reviewed) that looked at 10 observational studies states: 'The protective effects of mushroom intake on risk of breast cancer were consistently exhibited in premenopausal and postmenopausal women.' The protective effect was clear at 150g of mushrooms per week (that is the equivalent of 5 medium sized button mushrooms). Now these studies are OBSERVATIONAL (not experimental clinical trials) meaning researchers can't 100% put their hands on their chests and shout from the rooftops that mushrooms reduce breast cancer risk. But these studies are enough for me to encourage women to eat more mushrooms. Eating more vegetables is never a bad thing anyway! 

Other research shows that mushrooms can kill breast cancer cells AND contain compounds that can reduce breast and prostate cancer cell growth and proliferation. All of these findings have triggered further research to find out how these compounds in mushrooms actually act on cancer cells. FACINATING and EXCITING!

Other fun facts

I could honestly talk about the latest research all day so I encourage you to check out the Australian Mushroom Growers website for all of the info, but here are my fav fast facts:

• Mushrooms can generate bioavailable vitamin D. This means your body will actually absorb and use the vitamin D, which is essential for bone health and other important body functions. This fact is important as it's really difficult to get vitamin D from others foods, and after winter (remember how much you hibernated), our vitamin D levels are generally low. Either look for vitamin D mushrooms in the supermarket (these are limited) or put your mushrooms in the midday sun for about an hour after you buy them. Just 100g a day (equivalent to 3 button mushrooms) will give you 100% of your vitamin D needs. 
• Mushrooms can reduce plaque build up in the brain which will reduce cognitive decline.
• Mushrooms have a savoury flavour called umami, coming from a high level of natural glutamates. When glutamates are high in a dish the amount of salt and fat can be dramatically reduced (by about 40%) without affecting the overall flavour of the dish - because flavour is important!
• The mushroom is neither a plant or an animal - they really come from their own kingdom! 

Hopefully I have attracted you to the mushroom scene. If you come from a family who don't like mushrooms, Australian Mushroom Growers are working on a campaign to develop blended recipes using mushrooms and mince. We were lucky enough to taste some of these recipes on Saturday and they were delicious! 

Here are is a some snap from Saturday. 

Pork and mushroom sang choy bow made with 400g of blended mushrooms 

We also walked away with a bag of mushrooms so this week I used them to make:

• chicken, mushroom, leek and thyme risotto,
• mushroom, thyme and goats cheese on toast and
• salmon, dill and mushroom pie.

What's your favourite way to use mushrooms?

Don't forget to sign-up for regular blog and recipe updates using the link below. I promise no SPAM! 

Let's cook, eat & enjoy with Mary Wills

The Wholesome Collective is passionate about creating simple, wholesome recipes AND showing people through interactive groups and presentations just how easy it is to cook, eat & enjoy in a healthy way.

That is why we have recruited the skills and talents of the passionate and energetic Mary Wills! Mary is a Home Economist with a wealth of experience in the food industry and we just love her approach to food and cooking. From recipe writing for The Australian Women's Weekly to enabling people living with disabilities to independently cook, she has done it all! 

So you can all get to know her, I asked Mary a few questions about her career path, her inspirations in the kitchen and her food & cooking mantra.

PLEASE ENJOY!

KERRYN: Can you please tell us a little about your yourself, your profession, and your career so far. 

MARY: I am a Home Economist, which usually takes some explaining or people laugh, thinking I am saying that I am a house wife. The term Home Economist is quite old fashioned and yet we have such a vital role to play in the community. No, I am not a chef, I don't have commercial cooking skills. What is the difference you ask? A Home Economist works in the community educating people to increase their cooking skills in the home, developing recipes for books, magazines and publications, food styling for photography and working in the health system as assistants to Dietitians.

Mary's AMAZING seafood paella

KERRYN: Do you have any career highlights that you want to share? 

MARY: I have been lucky enough to work at The Lodge in Canberra (home of Australia's Prime Minister) where I have served Prime Minister John Howard his dinner. I have worked alongside many celebrity food presenters to host fabulous cooking classes. But I think my most iconic moment as a Home Ec was to see my name in print as a contributor to many Australia's Women's Weekly cook books. I felt like I had really made it!

KERRYN: Why did you decide to work in the field of food and nutrition?

MARY: Mum may not be too happy with my answer. So sorry mum, I love you dearly. I never liked mum's cooking except for a few pieces of brilliance that I still use. I wanted to cook the meals myself and use foods that I read about in The Australian Women's Weekly cook books (the only resource I had!) Mum graciously handed over the kitchen to me with the proviso that I cleaned up...fair enough!

Mary's vegetarian chilli con carne with polenta dumplings!

The love of nutrition came later as I studied Home Science at school. I was hooked but wanted to combine my love of cooking and nutrition and in the 80's, the answer was a Home Economics certificate.

KERRYN: Is there anything that continues to inspire or motivate you to work in this field?

MARY: I love the buzz of showing someone new ideas who takes that idea into their home and increases their skills. We all eat and we all have to prepare food to some degree. To have someone tell me that they find that task easier, more interesting or more enjoyable as a result of something I have shown them is such a thrill.

KERRYN: What is the best part of your job?

MARY: The retention of knowledge by people who have come to me. I have taught children who won't eat vegetables, I have taught 93 year olds new ideas, I have taught disabled people how to have confidence in the kitchen (best ever reward) and people who use my recipes in their weekly repertoire of meals. To feel you have helped or made a positive impact elates me.

KERRYN: What is a simple way to describe your food and cooking manta?

Keep it simple.

KERRYN: What are 5 must-have ingredients in the house at all times and why?

MARY: olive oil, lemons, parsley, Dijon mustard & lentils. I can cook it, flavour it and add a protein in a flash. SIMPLE!

KERRYN: What are the key things that you focus on in order to stay healthy and well?

MARY: Count my blessings every morning as I wake up...fair dinkum I really do. Make a choice, fresh or processed - fresh will win every time. That very simple philosophy will keep us healthy. ALSO, the sharing of food made with love cannot be over rated. 

You can see from this interview that Mary is the perfect fit for The Wholesome Collective. A food and nutrition consultancy that is passionate about enabling everyone to cook simple, heathy and delicious meals. If you are interested, we can tailor an interactive cooking presentation or hands on class for any group (whether that be a sporting club, school, workplace, private or community group). This option will show you how uncomplicated it is to prepare nourishing meals, using fresh and familiar foods that still taste great. 

If you would like to spend some time with myself and Mary as we teach you the foundations of nutrition and cooking please SAY HELLO and see how we can help you. 

Kerryn x

MEET KERRYN - food creative and dietitian

Kerryn, dietitian and founder of The Wholesome Collective was lucky enough to share her food and nutrition philosophy with the lovely Kat Caravella from gushing.com.au, in an interview that covered all things food, including her thoughts on the paleo way and other dietary movements.

ENJOY!

Kat: When did you decide you wanted to work in nutrition and what inspired you?

Kerryn: From a young age I was a pretty adventurous eater and just enjoyed food and eating in general (except for chops and sausages). I loved unconventional foods for kids such as sardines, pickled onions, gherkins and pretty much all fruits and vegetables. I was always fascinated by food – how it’s grown and what it does to our body. I think this original interest was inspired by my pops vegetable garden and his passion for homegrown food and sprinkles of bran.

As I grew up I wanted to be vet (I also love animals), but still loved food. When I questioned my future as a vet it was my mum who suggested that I explore the option of becoming a dietitian. I didn’t even know what a dietitian did. But when I started reading I couldn’t believe that I could have a job where I got to talk about food all day! So I worked hard at school toward this goal.

The cooking thing really blossomed when I moved out of home with my now husband in my very early 20’s. I loved cooking out of recipe books and exploring new cuisines. The more I cooked, the more confident I felt experimenting with new ingredients and flavour combinations. I am now extremely passionate about connecting the dots between nutrition and real food using cooking and real food ideas.

Kat: Have you always been health conscious or was there a definitive point in your life that encouraged you to change your lifestyle?

Kerryn: I would say that I have always had a natural instinct to eat for health, which has stemmed from my upbringing. My mums cooking and food prep always focused on real food and the basics of healthy eating – exactly what I preach now. We always had fruit, vegetables, meat, chicken, plenty of freshly caught seafood (a given growing up around beautiful Lake Macquarie), eggs as a family on Sunday and takeaway or more processed foods on occasion. Our treats where homemade slices and cakes (I still think about my mums lemon slice…)

I was also heavily involved in sport growing up and still am. I believe that this has had a huge influence on continuing a healthy lifestyle as an adult.

Everyone who knows me well knows that I also love to indulge, and I’m not afraid to do so. My favourites are spaghetti con vongole with lashings of olive oil, good quality pastries, chocolate and red wine. I’m not afraid to enjoy all foods, because that is part of balanced eating, and part of LIFE! It’s just about finding the healthy balance for you.

Kat: What is a simple way to describe your food philosophy?

Kerryn: Focus on fresh, real foods and don’t complicate it – this also reflects my nutrition philosophy.

I also encourage everyone to look at foods as whole, not as individual nutrients. For example, don’t just judge them in their fat or sugar content but think about what else it brings to the party – is it packaged with a bunch of nutrients, is it going to keep you feeling nice and full, prevent that energy slump and manage those sweet cravings later in the day?

You will notice that my blog and Instagram feed focuses on many vegetarian dishes. I am not a vegetarian but our eating pattern does focus on many vegetarian meals through the week, some grains, plenty of fish and healthy fats, fruit, dairy and a little bit of red meat here and there. This encompasses many aspects of the Mediterranean way of eating. Now this doesn’t mean that this way of eating will be for everyone, nor am I ‘labeling’ how I eat. That’s the thing about nutrition, it is individual and there is no one-sized fits all approach.

I also love Michael Pollan’s philosophy – ‘eat food, not too much, mostly plants.’

Kat: What are your thoughts on extreme diets such as carb free/paleo/quit sugar? 

Kerryn: I could talk about this topic all day. Okay, where to start…

Eating for health is so individual and I am the first one to acknowledge that we don’t have all of the answers when it comes to nutrition. Because I work with clients to help them find the best eating pattern for them, I am not going to be quick to dismiss these ‘diets.’ For some people, a lower carb (not NO carb) diet may be beneficial to mange a certain a medical condition, the paleo way may improve a persons irritable bowel symptoms (although this could be done using a more evidence-based way – the low FODMAP approach), or quitting sugar may encourage a person to eat healthier and dump the morning tea biscuits. Although I’m not quick to dismiss, I do have major concerns, opinions and they do often make my blood boil!

I don’t think anyone can argue that limiting processed foods and going for more whole foods is a bad thing, which is the foundation of many of these dietary trends. Also the passion and drive to eat well that often comes with following one of these trends is immense. The problem is how they are often presented to the public. They unnecessarily demonise specific foods and nutrients without considering all of the evidence and the context of a persons eating pattern – both extremely important!

My biggest issues are that often these diets can create a cult like following with followers and leaders suggesting that everyone should be eating this way. They often twist nutrition claims, and don’t get me started on the cashing in associated with these extreme dietary trends. They can also enforce strict rules and regulations around eating, label forbidden foods, come with a hefty price tag (although a healthy option, not everyone can afford grass-fed beef) and can create social isolation for followers. Remember, we don’t just eat for health or weight management but for enjoyment, religious reasons, culture and to celebrate.

These ‘diets’ and movements can often make people feel guilty and unhealthy for NOT following this way of eating. This has certainly led to the formation of unhealthy relationships with food and confusion. I have had clients in tears from feeling guilt and shame when they ‘lash out’ and eat a certain fruit or a slice of bread – what the? No one sees this side of a dietary trend.

I don’t want to take away from people who feel healthier for following one of these approaches. But I would encourage people to think about a few things and seek some professional advice to help them find their healthy balance:

• Are you unnecessarily restricting foods or nutrients?
• Are you still receiving all of the nutrients that you require? For example, are you getting enough fibre – our rates of bowel cancer have increased, our intake of grain foods has decreased.
• Are you following these diets in an unhealthy way? E.g. going paleo doesn’t just mean eat lots of red meat, this has very negative health implications, it can be done in a healthier way.
• Are you just feeling better because you are now eating less energy dense, nutrient poor foods and more whole foods?
• Do you have room to follow the principles of these diets in a more balanced way?

“I have had clients in tears from feeling guilt and shame when they ‘lash out’ and eat a certain fruit or slice of bread - what the? No one sees this side of a dietary trend.”

Kat: When you hear of celebrity chef’s like Pete Evans claim that a paleo diet can be a form of ‘medicine’, how, as a qualified nutritionist do you respond?

Kerryn: The one thing Paleo Pete has is passion. However promoting one dietary pattern and touting it as a form of medicine is naïve and scary.

Conventional medicine and current dietary recommendations are based on the best available evidence at the time. The word ‘best available ‘ definitely highlights that we still don’t have all of the answers, but we certainly have some pretty extensive research. Did you know that the Australian Dietary Guidelines were updated in 2013, which involved adjustments to the preexisting guidelines after consideration of more than 55,000 pieces of new scientific research and public consultation!

Making recommendations based on anecdotes and publicly backing claims that are not supported by science (especially when it comes to medical conditions) is scary. If I as a dietitian made claims that a dietary approach cured a medical condition without realms of research, I would probably loose my right to practice. Unfortunately we live in a world where ‘freedom of speech’ via online forums is socially (and legally) accepted.

As health professionals we abide by an ethical code of conduct with the first rule to do no harm. I couldn’t sleep at night if I had falsely given someone hope when my advice didn’t have sound backing.

In response to the criticism of the dietary guidelines, it’s interesting that nutrition surveys show that the majority of our population actually aren’t actually meeting the guidelines, so should they really be to blame? Also, our alcohol intake is high and activity levels are low, but no one really wants to look at these game players. They want something different and sexy.

Kat: What are a few simple diet tips that you live by (such as cutting out butter, cheat days etc.) to ensure healthy eating is a lifestyle change, not a diet?

Kerryn: To be honest I don’t believe in ‘cheat days.’ Without trying to sound all ‘airy fairy’ the word CHEAT places a negative tone on food and just forces another rule around eating. To eat for health I just listen my body and what it really feels like. If I feel like chocolate I just eat it and enjoy it without guilt (not gobble it up as quickly as I can to hide the evidence). A bit here or there will not negatively impact on your overall health if you find your healthy balance. If everyone really listened to their body they would find that they actually feel like fresh, nourishing foods most of the time and more indulgent foods just some of the time. This helps to maintain a healthy lifestyle.

I also believe that organisation underpins a healthy lifestyle. Most weeks I plan what we will eat ahead of time. I go shopping and make sure we have plenty of food available – I either prep meals ahead of time or plan quick and healthy meals for the week. This is a must, especially for those with a busy lifestyle!

Kat: What are 5 must-have ingredients in the house at all times and why?

Kerryn:

Greek yoghurt

Greek yoghurt is a very versatile food. I add it to smoothies, have it as a filling snack with some berries and nuts, put it on my porridge and make dressings out of it (as simple as Greek yoghurt with some olive oil, a squeeze of lemon and seeded mustard). It also bumps up the protein and calcium content of your meal.

Ricotta

A bit like Greek yoghurt, it’s versatile. The process of making ricotta means that it is a high protein food, the type that aids in muscle strength and recovery. It’s also a very stable ingredient when heated so it’s great to use in frittatas and desserts instead of cream. One of my favourite desserts is ricotta filled pears baked in the oven!

Cumin

Cumin is my favourite spice. I don’t like to use packaged sauces or marinades and I am always looking at ways to add a little flavour and spice. Cumin matches perfectly with other spices such as paprika and ground coriander and works well on its own. I like to rub cumin on salmon before pan-frying, and sprinkle on pumpkin and sweet potato before roasting. Delish!

Good quality extra virgin olive oil

Most dietary trend spruik coconut oil, but the benefits of olive oil are so well established.  An extra drizzle of olive oil in the diet has been shown to lower rates of chronic disease and assist with weight management. Its filling, nutrient dense and adds flavour to our food. It’s a win win!

Roasted almonds

Roasted almonds add a crunch to any dish. I mix them through salads, add them to porridge and muesli and snack on them. I buy them already roasted or roast my own with a sprinkle of cumin and a drizzle of olive oil. The high fat and protein content of all nuts leaves you feeling satisfied all while providing a good nutrient hit!

Kat: What are you currently doing in Adelaide and what’s the greatest part of your job?

Kerryn: At the moment I see clients on an individual basis at a private practice clinic called Nutrition Studio. This is located within Sprout, an interactive cooking school established by Accredited Practicing Dietitian Themis Chryssidis and Celebrity Cook Callum Hann. I also work at the cooking school teaching kids and adults. I love that I get to work with a team of young passionate people that love fresh, real food and cooking. I also love that we get to teach people about nutrition through food, this can really connect the dots and enhance knowledge and skills (in a totally fun way).

I also love the work that I do with clients. I specialise in sports nutrition, diabetes management and have a special interest on women’s health. Many people think that dietitians just use the Australian Dietary Guidelines and tell people what to eat. If that were the case we wouldn’t need four years of study. We tailor nutrition education around a persons goals, current lifestyle, current eating pattern, food preferences, dietary patterns, medical conditions, medications, culture, morals, attitudes, barriers, knowledge and skills. This is both challenging and rewarding.

Kat: You are moving back to your hometown of Newcastle (with husband, future Newcastle Jets defender, Nigel Boogaard). What do you plan on doing when you get here?

Kerryn: Yes we will be heading back in June this year!

I am currently working on setting up a food and nutrition consulting business. I have spent the last 5 years in Adelaide establishing a pretty cool set of skills that has involved writing, guest speaking, group education, cooking, resource development, recipe writing, menu reviews and individual counselling (online, phone and face-to-face). I think its time to establish and market these services, which I am totally excited about!

Kat: What are your ultimate aspirations as someone working in nutrition? Where do you see yourself in ten years?

Kerryn: I really hope that I can continue to run my business (lets hope it grows in 10 years) and have a positive influence on people’s perspectives, knowledge and skills around eating and nutrition. I think this interview has clearly highlighted some of the issues surrounding nutrition and I would like to be one of the leaders in moving forward.

One thing we haven’t clearly highlighted in this interview is the need to prevent chronic disease and the role nutrition and establishing a healthy lifestyle plays. I would love to see more funding in preventative health and would love to work closer with childcare centres, schools and sporting clubs to teach children and teens the skills to live a healthy balanced lifestyle.

If you want to make a face-to-face or Skype nutrition appointment with Kerryn, or want to work with The Wholesome Collective for anything food and nutrition related please say hello. 

Healthy school snacks

Are you in the process of getting your kids ready to go back to school?

No doubt you are busy getting books, bags and shoes organised...but what about healthy lunch box and after school snacks?

Kids require adequate fuel to get them through a busy and active day at school. They also require nutrients to optimise their growth and development. Snacks are a fantastic opportunity to help meet these requirements, but one of the most common questions I get asked is: “What makes a healthy snack?”

Foods coming from our core food groups almost always make a healthy snack. This includes fruit, vegetables, dairy, grain foods and lean meats and alternatives. If these foods are presented in a minimally processed way, they are one step closer to a healthy snack.

I think one of the most important aspects to consider when organising healthy snacks for kids is to make them interesting and fun. Getting them involved in the preparation process and asking them what they like and what they think is healthy also helps ensure that they don’t swap, or throw out their intended healthy snacks.

Lets take a look at how we can use our core food groups in an appealing way to minimise the number of packaged or processed snacks for kids. Not only will this help to improve your child’s health, but reduce your family’s carbon footprint.

1.  Fruit and vegetables

Fruit and vegetable based snacks can provide fibre, water, phytochemicals and a range of vitamins and minerals. Snacks may include:

• Frozen fruit such as frozen berries mixed through natural yoghurt

• Small portions of dried apricots mixed with cubes of cheese or seeds such as sunflower or pumpkin seeds

• Tinned fruit in natural juices

• Savoury wholemeal flour or quinoa muffins with grated vegetables

• Corn fritters

• Fruit salad OR

• Veggie sticks with a nutritious dip such as hommous or tazziki – why not make your own?

2.  Dairy foods

Dairy based snacks can help to provide protein, low glycemic index (GI) carbohydrates, calcium, vitamin D, B vitamins and zinc. Snacks may include:

• A container holding a mix of cherry bocconcini and cherry tomatoes

• Tubs of natural, Greek or flavoured yoghurt –freeze tubs of yoghurt (or small containers of yoghurt) before putting in your child’s lunch box to keep them cold

• Small portions of flavoured or plain milk (including soy milk) OR

• A slice of low fat cheddar cheese on wholegrain crisp breads.

3.  Lean meats and alternatives

Lean meat and alterative based snacks provide protein, iron, zinc and B12. Snacks may include:

• Roasted chickpeas (a nice replacement for chips) – roast canned chickpeas with a sprinkle of paprika and cumin for about one hour on ~150 degrees (fan forced oven)

• Hard-boiled eggs

• Felafels

• Tinned bean mixes and fish OR

• Mini vegetable frittatas.

4.  Grain foods

Grain foods will provide fibre, carbohydrate, B vitamins, zinc, vitamin E, magnesium, iron and phosphorus. Snacks may include:

• Wholemeal lavish bread with a nutritious dip such as beetroot

• Wholemeal savoury or fruit pikelets

• Homemade muesli bars OR

• Dried cereal such as weetbix biscuits topped with cheese and a thin scrape of vegemite or peanut butter.

Choosing a healthy muesli bar

I often get asked about choosing healthy muesli bars, which can be a great convenient snack, especially for active kids.

My recommendations are to always try and choose the muesli bar that is highest in fibre, lowest in sodium and lowest in saturated fat per 100g. Most will have a little bit of added sugar to increase the palatability of the product without displacing key nutrients, however some bars marketed at children can have way too much sugar than required.

Unfortunately, reading sugar on the nutrition information panel is not always the best indication of a healthier option as the presence of natural sugars such as fruit or yoghurt will be listed under ‘sugars’ on the nutrition information panel. These natural sources of sugar are nutrient dense.

The ingredients list can help you identify added sugars. Look for sucrose, cane sugar, raw sugar, dextrose, glucose, honey, brown sugar, malt syrup, fructose, lactose, molasses, barley malt and caramel. If one of these ingredients is high on the list, this means that there is likely a large quantity of it in the product.

More infomration on this can be found here.

After school snacks

Feeding hungry kids after school can be challenging, especially when trying to find something that is fun, nutritious and easy to prepare. Try:

• Fruit skewers by using small cookie cutters to make different shapes (see picture above)
• These mango and strawberry yoghurt cups
• This choc, blueberry and beet cake

• Mini ‘pizzas’ with wholegrain English muffins topped with ‘no added salt’ tomato paste (or homemade tomato sauce), tomato, pineapple and cheese and placed under the grill
• Freezing any left over fruit to make smoothies – use frozen fruit such as as banana and strawberries and blend with yoghurt and milk

• Celery filled with your child’s favourite nut butter and a sprinkle of sultanas

• Baked bean filled toasties OR

• A platter filled with cubed cheddar cheese, sushi, rice crackers, lavish bread, dried fruit and a nutritious dip.