Introduction
Eating healthy is an essential component of leading a healthy lifestyle. It involves consuming a balanced and nutritious diet that provides the body with the necessary nutrients it needs to function properly. A healthy diet includes a variety of fruits, vegetables, whole grains, lean protein sources, and healthy fats while limiting the intake of processed and high-calorie foods. Eating healthy not only helps maintain a healthy weight and prevent chronic diseases, but it also boosts energy levels, improves mood, enhances mental clarity, and strengthens the immune system. Developing healthy eating habits is a long-term commitment that requires dedication and discipline, but it is worth the effort to live a healthier, happier life.
Top 5 easy health diets easily preparable even by kids:
1. Fruit Salad: Dice up a variety of fresh fruits such as strawberries, kiwis, grapes, and apples. Let your child help you mix them all together in a bowl. You can also
add a drizzle of honey or a squeeze of lemon juice for added flavour. Yes, fruit salad can be a healthy recipe as it is packed with vitamins, minerals, and fiber. Fresh fruits are naturally low in calories, making them a great option for a healthy snack or dessert. Fruit salad can be made with a variety of fruits, including berries, melons, citrus fruits, and tropical fruits. These fruits provide a range of nutrients, including vitamin C, potassium, folate, and antioxidants. By combining different types of fruits, you can create a colorful and flavorful dish that is both nutritious and delicious. Just be mindful of adding any sweeteners or dressings as they can add extra calories and sugar.
Making fruit salad is very easy both for adults and kids. Here’s a simple recipe:
Ingredients:
- Assorted fresh fruits of your choice (such as strawberries, blueberries, kiwi, pineapple, grapes, etc.)
- Freshly squeezed lemon juice
- Optional: honey or other sweetener, mint leaves, yogurt, or whipped cream for serving
Instructions:
- Wash and cut the fruits into bite-sized pieces.
- Add the fruits to a large bowl and toss gently to mix.
- Squeeze fresh lemon juice over the fruit and toss again to coat. The lemon juice will help to prevent the fruit from browning and add a bright, fresh flavor.
- Taste the fruit salad and add honey or other sweeteners if desired.
- Cover the bowl and chill the fruit salad in the refrigerator for at least 30 minutes before serving.
- Before serving, you can top the fruit salad with mint leaves, yogurt, or whipped cream if desired.
That’s it! Your delicious and healthy fruit salad is ready to serve.
2. Veggie Pita Pockets: Slice up cucumber, bell peppers, and tomatoes, and let your child fill a whole grain pita pocket with their favorite veggies. Add hummus or tzatziki sauce for added flavor.
Here’s a quick and easy recipe for veggie pita pockets:
Ingredients:
- Whole grain pita pockets
- Assorted veggies of your choice (such as cucumber, bell peppers, tomatoes, etc.)
- Hummus or tzatziki sauce
Instructions:
- Wash and slice the veggies into thin strips.
- Cut open the pita pockets by gently pulling them apart.
- Spread a spoonful of hummus or tzatziki sauce inside each pita pocket.
- Stuff the pita pockets with the sliced veggies.
- Serve immediately and enjoy!
Optional variations:
- Add some cooked chicken, turkey or tofu for extra protein.
- Add some sliced olives or feta cheese for extra flavour.
- Toast the pita pockets for a warm and crispy texture.
3. Homemade Granola Bars: Mix together oats, nuts, seeds, and dried fruit in a bowl. Let your child help you stir in melted coconut oil and honey to make the mixture sticky. Press the mixture into a baking dish and bake until golden brown. Cut into bars and enjoy!
Here’s a simple and delicious recipe for homemade granola bars:
Ingredients:
- 2 cups old-fashioned oats
- 1 cup chopped nuts (such as almonds, pecans, or walnuts)
- 1/2 cup unsweetened shredded coconut
- 1/2 cup honey
- 1/4 cup melted coconut oil
- 1/2 tsp vanilla extract
- 1/4 tsp salt
- Optional: dried fruit, chocolate chips, or other mix-ins
Instructions:
- Preheat the oven to 350°F (180°C) and line an 8×8 inch baking dish with parchment paper.
- In a large bowl, mix together the oats, nuts, shredded coconut, and any other mix-ins you like.
- In a separate bowl, whisk together the honey, melted coconut oil, vanilla extract, and salt until well combined.
- Pour the wet ingredients over the dry ingredients and stir until everything is evenly coated.
- Transfer the mixture to the prepared baking dish and press it down firmly with a spatula.
- Bake for 20-25 minutes, until the edges are golden brown.
- Let the granola bars cool completely in the pan before slicing into bars with a sharp knife.
- Store the granola bars in an airtight container at room temperature for up to a week.
Optional variations:
- Swap out the nuts and coconut for seeds like pumpkin or sunflower.
- Add spices like cinnamon or ginger for extra flavour.
- Drizzle melted chocolate over the top for a decadent touch.
4. Sweet Potato Fries: Slice sweet potatoes into thin strips and toss them in olive oil and a sprinkle of salt. Bake in the oven until crispy and golden brown. Let your child help you flip them halfway through baking.
Here’s a simple and tasty recipe for sweet potato fries:
Ingredients:
- 2 large sweet potatoes
- 2 tbsp olive oil
- 1/2 tsp salt
- Optional: black pepper, garlic powder, smoked paprika, or other seasonings
Instructions:
- Preheat the oven to 425°F (220°C) and line a baking sheet with parchment paper.
- Peel the sweet potatoes and slice them into thin, even strips.
- In a large bowl, toss the sweet potato strips with olive oil, salt, and any other seasonings you like.
- Arrange the sweet potato strips in a single layer on the prepared baking sheet, making sure they’re not touching.
- Bake for 20-25 minutes, flipping the sweet potato fries halfway through, until they’re crispy and golden brown.
- Remove the sweet potato fries from the oven and let them cool for a few minutes before serving.
Optional variations:
- Add a pinch of cayenne pepper for a spicy kick.
- Serve with a dipping sauce like ranch or ketchup.
- Mix in some regular potatoes or other root vegetables for a colorful mix of fries.
5. Smoothie Bowls: Blend together frozen fruit, milk, or yoghurt, and a splash of juice in a blender. Pour the smoothie into a bowl and let your child top it with their favorite toppings such as sliced fruit, granola, and chia seeds.
Smoothie bowls are a delicious and healthy breakfast or snack option. Here’s a simple
recipe for making smoothie bowls:
Ingredients:
- 1 ripe banana
- 1 cup frozen fruit (such as berries, mango, or pineapple)
- 1/2 cup plain Greek yogurt
- 1/4 cup milk or almond milk
- Optional: honey, chia seeds, granola, sliced fruit, or other toppings
Instructions:
- Add the banana, frozen fruit, Greek yogurt, and milk to a blender.
- Blend until smooth, adding more milk as needed to achieve a thick, creamy texture.
- Pour the smoothie into a bowl and use a spoon to smooth it out.
- Add your desired toppings, such as honey, chia seeds, granola, or sliced fruit.
- Serve immediately and enjoy!
Optional variations:
- Use different fruits for a variety of flavours.
- Add spinach or kale for extra nutrition.
- Use flavoured Greek yoghourt or add a splash of vanilla extract for more sweetness.
- Top with nuts or nut butter for added protein and healthy fats.
Why should we follow a healthy diet:
Eating a healthy diet provides numerous benefits for our overall health and well-being. Here are some of the key benefits of eating healthy:
- Maintaining a healthy weight: Eating a balanced diet that is rich in nutrients and low in processed foods can help you maintain a healthy weight and reduce your risk of obesity.
- Reducing the risk of chronic diseases: A healthy diet can help reduce the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer.
- Boosting energy levels: Eating a balanced diet that includes healthy carbohydrates, protein, and fats can help improve your energy levels and keep you feeling more alert throughout the day.
- Improving mood and mental health: Studies have shown that eating a healthy diet can improve mood and reduce symptoms of anxiety and depression.
- Strengthening the immune system: A healthy diet that includes plenty of fruits, vegetables, whole grains, and lean protein can help strengthen your immune system and reduce the risk of infections and diseases.
- Improving digestion: Eating a diet rich in fiber, whole grains, and healthy fats can help improve digestion and reduce the risk of digestive problems such as constipation, bloating, and diarrhea.
- Enhancing skin and hair health: Eating a diet that is rich in nutrients such as vitamins, minerals, and antioxidants can help improve the health and appearance of your skin and hair.
Overall, eating a healthy diet can provide numerous benefits for our physical and mental health, helping us live happier, healthier lives.
