Children are growing and require a balanced diet to help them become healthy and strong. They need to enjoy their food, but they also need a varied diet to provide the essential building blocks for healthy growth and energy. We all know that kids love crisps, chocolate, sweets, fizzy drinks, cakes and biscuits, but these are foods that contain a lot of fat and sugar. Eating too much of these foods can lead not only to weight gain, but also to tooth decay — so it is important to monitor how much of this type of food your children eat.

Children should drink for health. Give them diluted fruit juices; make sure that they have a glass of milk every day, and drink plenty of water. Try to reduce the amount of salt in your children’s diet by using less salt in cooking. Do not put extra salt on the table and try to avoid letting them have salty snacks.

Milk and dairy foods are great sources of calcium, which is essential for strong bones and teeth. This is especially important for teenagers whose bones are growing at a very rapid rate. Children under two should drink full fat milk.

Busy mothers need to be able to make up lunch boxes that are quick, but also tempting for the child in the middle of the day. Plan lunch boxes with your child and try to give them some variety. If you are including ready-made snacks, check the contents with your child to make them become more food-aware. Look out for natural flavourings, low fat and salt levels, and avoid artificial colorings and preservatives. Children love bite sized sandwiches but use different types of bread for them — choose from wholemeal rolls, pitta pockets, wraps or bagels. Try to ring the changes with pasta or rice salads, or couscous and include some vegetable sticks or cherry tomatoes. Always include fruit or fruit juice, as well as yoghurt and a small treat. The very best way to ensure that your child eats healthily is to lead by example. Email to [email protected] for a free copy of my Healthy Eating Guide.

Recipe of the Week

Potato and Parsnip Latkes

Serves 8

Ingredients

3 russet potatoes

2 parsnips

2 medium yellow onions

1/4 cup breadcrumbs

1 teaspoon baking powder

1 egg

2 egg whites

salt to taste

freshly ground black pepper

2 tablespoons vegetable oil or non-stick cooking spray

1 cup non-fat sour cream

1 cup applesauce

Method

Preheat two nonstick baking sheets in a 450°F oven. Peel the potatoes, parsnips, and onions and coarsely grate them. Grab handfuls of the grated vegetables and squeeze tightly between your fingers to wring out as much liquid as possible. Transfer the grated vegetables to a mixing bowl and stir in the breadcrumbs, baking powder, egg, egg whites, salt and pepper. (The potato pancakes should be highly seasoned.) Drizzle the hot baking sheets with vegetable oil or spray them with non-stick spray. Spoon small mounds of the potato mixture onto the baking sheets to form 3-inch pancakes. Bake the pancakes in the oven until golden brown on one side (about 6 to 8 minutes), turn them over with a spatula and brown the other side (about 4 to 5 minutes). Transfer to plates or a platter and serve immediately with sour cream and applesauce.

Ask Alva

I read in one health magazine that if you drink lukewarm water with one lemon juice and honey in it in the morning with empty stomach, it burns fat without having any side effects. Is it true? And if so, how much is it effective? Since I am very much addicted to tea in the morning I can’t take lemon juice early in the morning so can I have the same in the evening before retiring? Hina

Drinking hot water with a slice of lemon in it certainly helps detoxify the body and is good for the liver but there is no truth in the rumor that it will help you to lose weight! You can have this drink in the morning or evening, although I recommend it in the morning as it helps set you up for the day ahead. Alva