Healthy meals for your kids

A woman sitting in the lotus position with her legs crossed.Every parent is aware that healthy foods are essential for growth and development for their children. However, most parents give in to their child’s cravings for sugary snacks without realizing that a sweet treat is not as harmless as they think.

Statistics show that: 1 in 4 adult Canadians are obese, 17 per cent of Canadian children are overweight. More than 9 million Canadians live with diabetes or pre-diabetes. The incidence rates of type 1 diabetes are rising by 3 to 5% per year, the greatest rise occurs in 5 to 9-year-olds.

Sugar is proven to influence behavior, attention, memory, and concentration. Sweets will lower the immune system response during cold and flu season, making your child an easy target for a disease.

So when it comes to sweets, moderation is the safest approach. After all, candies, cookies, cakes, and ice cream are treats, not an everyday meal.

When it comes to healthy meal planning, remember three major components: protein, fats, and carbs.

Your child needs carbs for energy and brain function.

  • Choose healthy options – whole grains instead of white bread and candies, fresh or dried fruit in place of candy.
  • Avoid products that list sugar or modified corn syrup as one of the first ingredients.

Do not avoid fats – healthy fats are vital for your kid’s immune system and brain. Choose coconut oil, organic butter, unrefined, cold-pressed olive oil, and flaxseed oil.

Protein is essential for your child’s growth and development. Make sure to start your day with a high-protein breakfast – such as free-range eggs or quinoa. Choose hemp, beans, and lentils as well as chicken, fish, or turkey to prepare their favorite foods.

For healthy recipes, seminars, individual meal planning, and other services, book your appointment with Holistic Nutritionist Natalya Frolova. Call 905-825-9996 or email us at

Natalya is a certified Holistic Nutritionist. She practices in Oakville at ONWC, provides seminars and lunch and learn programs.