Curb your kid’s food cravings
By Alyssa Rolnick, RD

Just like adults, most children crave certain foods. While some love potato chips, pretzels and French fries (like my older son), others love ice cream, cookies and candy (like my younger one). However the majority of foods that kids crave tend to be of the snack food kind that are usually high in fat, sugar and salt, which tend to appeal to their undeveloped taste buds.     

There are many theories about why food cravings occur, but what’s most important is how these cravings are managed. There is a time and place for eating foods that children crave. The rule in our house is that my sons can indulge once healthier foods have been eaten. After lunch or dinnertime, they are allowed a reasonable portion size of pretzels, cookies or ice cream. The types of foods that children mostly crave are the kinds that usually contain little nutritional value and should be eaten in moderation. I refer to these foods as sometimes foods – not treats – so that my sons can learn to include them appropriately in a heart healthy way of eating. It’s important not to deny these types of foods completely as children will tend to crave them even more.

Research has shown that children tend to follow the food cravings of their parents and form tendencies for sweet or salty foods based on what foods can be found in their homes. So if you are always wondering why your children are constantly asking for candy or cookies, take a look at what’s in your kitchen and evaluate the types of foods present. It’s best to keep a well-stocked kitchen of vegetables, fresh fruit, whole grains and lower-fat dairy products.

Here are some tips to help your children manage their food cravings and encourage them to crave healthy foods that are good for their heart.

Put a halt to the salt There are many things you can do to reduce the salt content of your kids favourite snack foods. For example, instead of regular potato chips or pretzels, offer plain unsalted popcorn, unsalted whole-grain pretzels or low-salt baked tortilla chips. Try replacing fast food French fries with homemade baked fries using a combination of white and sweet potatoes. Coat them in a small amount of olive oil as well as a variety of herbs and spices such as garlic powder and paprika. That will help their taste buds experience new flavours. Dried unsalted nuts or natural peanut butter on unsalted whole-wheat crackers make a great snack for any time of the day. It’s also a good idea to keep a container of homemade trail mix with a variety of nuts such as almonds, whole-grain cereal pieces and pumpkin seeds. To satisfy your children’s salt craving try our pizza pretzel recipe.

Beat the sweets Most sweet foods contain a lot of sugar – and empty calories. Choose more foods that are naturally sweet to satisfy your children’s sweet tooth. For example, instead of candy, have a variety of fruit on hand such as dried apricots, raisins, canned pineapple or peaches. (Choose the ones in their own natural juices or water.) No matter what time of year it is, kids love having ice cream and sugary popsicles. Instead, encourage your children to enjoy low-fat frozen yogurt, sorbet or even make your own homemade smoothies using lower-fat yogurt, ice and fresh fruit blended together. If you have a little cookie monster, choose varieties that are whole grain and contain at least some fibre or make your own using whole-grain flour or oatmeal. Try our mmmuesli cookies. For a sweet treat your children are sure to enjoy, try our baked apple recipe.

Distract your children Sometimes kids are just bored when they say they are craving a snack – try to distinguish the difference and offer a variety of other options besides food such as playing hide-and-go-seek in the house, put on some music and dance, do a family puzzle or offer a glass of water with a lemon twist. I often find that my boys always want snacks close to dinnertime – that’s when we bring out the crayons and colouring books and keep them occupied until dinner is ready.

Read about what you should keep in a well-stocked pantry.

Look for the Heart&Stroke Health Check™ symbol on food products when shopping and on menus when dining out.  Every item in the Health Check food information program has been reviewed by the Foundation’s registered dietitians to ensure it meets specific nutrient criteria based on the recommendations in Canada’s Food Guide. Health Check is one important way the Foundation is helping Canadians eat well.  

Announcement

Our nutrition columnist Alyssa Rolnick will be taking a maternity leave beginning next month. When she returns in 2010, she’ll be ready to share her new experiences and knowledge with you on feeding a heart-healthy growing family. We wish Alyssa the best of luck over the year and welcome Cara Rosenbloom, RD, who will be our nutrition columnist during Alyssa’s absence.