Healthy eating during the ‘vacay’

By Cherice Bronte-Tinkew

It’s JAVA! The July/August Vacation is a great time to teach children new habits and skills. It’s all about family time together and fun activities, camps, and sports.

It’s important we pack those picnic bags, lunch kits and snack bags with items to help them flourish!

Now, of course we have fun treats to try while on vacation and my goal is to encourage parents and guardians to find that balance when it comes to practising good nutrition.

You want to avoid the large portions when it comes to these fun treats (high in sugar, salt, and fat). Concentrate on simple ingredients from the Caribbean six food groups. Remember you are helping to fuel your child’s mind and body to flourish at activities and hence have them be the best they can be.

Let’s talk sugar. It’s found in just about any convenience food out there. What are the popular ones? A sweet soft drink, a snow cone, frozen milk shakes, ice cream, candy bars and cake. They will be available at any event.

The key here is small portions. A small portion for a beverage or ice cream can be half of a tennis ball or half cup. Please note this is not to be done every day. Encourage your child to have a fruit every day.  A great idea is to visit a farm, farmer’s market, or garden nursery to show them how fruits and vegetables are grown. Educate and help them to make informed decisions.

Added sugar should not be consumed by infants under two years. Limit added sugars as much as possible in children.

What about the salt? The popular children’s snacks are chips, cheese curls, balls, and sticks, salt prunes and let’s not forget about the drive-thru fries and burgers. If you can’t explain to your child how the food is made, why should you encourage them to eat it?

Read your food label and choose items with salt closer or under five per cent on the nutrition facts panel. Pick items with simple ingredients such as potato, plantain, whole grain etc.

You will see salt but watch out for more ingredients with sodium. Try homemade recipes to help control salt added. Try a variety of fruit and vegetable chows or roasted channa.

Fat is a part of anyone’s diet. The amount and type are what matters. Too much saturated fat from fried foods and convenience snacks can lead to higher risk of high cholesterol and clogged arteries. These are not only experienced in adults, but early introduction can put children at risk, too.

There are beneficial fats found in avocado, fish, nuts, and small amounts of cooking oils. Less is more in this case. Fats contain higher calories or energy compared to other nutrients. Limit fried foods and try baking more meats and potatoes instead.

Cherice Bronte-Tinkew is a registered dietitian for over eight years. She is a member of the Board of Nutritionists and Dietitians and the owner of a private online nutrition practice, JustCher Nutrition.

Facebook and Instagram pages-@JustCherNutrition.

Email- justchernutri@gmail.com

RECIPE

Shake and Bake Fish Bites

½ cup of whole wheat cracker crumbs (use food processor or blend to create crumbs from crackers)

1 teaspoon of smoked paprika

1 teaspoon of parsley flakes

1 teaspoon of white pepper

1 teaspoon of garlic powder

¼ teaspoon of salt

1 teaspoon of cooking oil

1 lb of fish fillets cut into small 2-inch diameter pieces

(seasoned with shadon beni, lime or vinegar, garlic, and grated ginger)

1. Preheat oven to 375 degrees F or 190 degrees C
2. Mix crumbs with paprika, parsley flakes, white pepper, garlic powder and salt together in a sealable bag.
3. Toss with a spoon, add 1 teaspoon of cooking oil to seasoned fish pieces in a bowl.
4. Add fish pieces to bag of crumbs and shake.
5. Empty fish pieces onto a lined or non-stick baking tray (Use a rack on tray if available to provide better crisp on fish).
6. Bake for 15-17 minutes till golden brown. Turn fish pieces halfway in baking time for even colour. Serves about 4.