The rising rates of childhood obesity in South Africa highlight the need for educating parents to make healthier choices and provide healthier food offerings for their children. By teaching our children about nutrition and involving them in cooking, we can combat this issue and foster a generation of healthier, more informed individuals. B-Well is dedicated to supporting families in this endeavour and providing products that promote health and well-being.
Dr. Piderits’s Tips for Combating Childhood Obesity
To provide more actionable insights, here are some expert tips on ensuring children have nutritious school lunches, snacks, and dinners:
1. Balanced School Lunches: Include a mix of lean proteins (like chicken, beans, eggs, yoghurt, milk, and maas), whole grains (such as wholewheat bread, crackers, and high-fiber pasta), and a variety of colorful vegetables and fruits. This combination ensures children get essential nutrients to keep them energized throughout the day.
2. Healthy Snacks: Opt for snacks that are high in fiber and low in added sugars. Examples include apple slices with nut butter, carrot sticks with hummus, yogurt with fruit, or a handful of unsalted nuts.
3. Nutritious Dinners: Focus on balanced meals that include lean protein, a variety of vegetables, and whole grains. Incorporate healthy fats, like nuts, peanut butter, and those found in B-Well Canola Oil and B-Well Mayo’s, to support overall health.
Fun and nutritious cooking activities
Here are two delicious and kid-friendly recipes from the Taste Explorers Cookbook to get kids excited about nutrition:
Sweet Potato Fish Cakes with Lemon Mayo Dip
Encourage kids to enjoy seafood combined with nutritious vegetables.
Ingredients:
● 1.6 kg. sweet potatoes, diced
● 50 grams of frozen peas
● A bunch of fresh chives, finely chopped
● 3 canned tunas, drained
● 1 tablespoon of lemon juice
● 1 large egg, beaten (or 3 tablespoons B-well Sandwich Spread as an egg replacement)
● 1 tablespoon plain whole wheat flour, plus extra for dusting
● 2 tablespoons B-well Canola Oil
● 1 large onion, chopped
● Salt and pepper, to taste
For the dip:
● 2 tablespoons B-Well Thick & Creamy Mayonnaise
● 1 tablespoon plain yogurt
● 1 teaspoon of lemon juice
Steps:
1. Preheat the oven to 180°C.
2. Boil the sweet potatoes and frozen peas in water until tender. Once cooked, drain and allow them to cool completely.
3. In a mixing bowl, combine finely chopped chives, drained tuna, and lemon juice.
4. Add the beaten egg (or B-well Sandwich Spread), salt, and pepper to taste.
5. Mash the sweet potatoes and peas, then mix into the tuna mixture until well combined.
6. Lightly dust your hands with flour. Divide the mixture into eight equal parts and shape into fish cakes.
7. Spray a baking tray with cooking spray. Place the fish cakes onto the tray and bake for 5 minutes.
8. For the dip, mix mayonnaise, plain yogurt, and lemon juice in a bowl.
9. Serve the sweet potato fish cakes with the lemon mayo dip.
Chikko Bites
Provide a protein-packed snack or meal component.
Ingredients:
● 500 g boneless, skinless chicken breasts, diced into bite-sized portions
● 1 cup breadcrumbs
● 4 tablespoons B-Well Sandwich Spread
● 1 teaspoon garlic powder.
● 1 teaspoon paprika
● Salt and pepper, to taste
● B-well Canola Oil, for baking
Steps:
1. Preheat the oven to 200°C.
2. Combine breadcrumbs with garlic powder, paprika, salt, and pepper.
3. Coat each piece of chicken with B-Well Sandwich Spread, then roll in seasoned breadcrumbs.
4. Place the coated chicken nuggets on a baking tray lined with parchment paper. Drizzle with canola oil.
5. Bake for 15-18 minutes or until golden brown and thoroughly cooked.
Download your own copy of the Taste Explorers Cookbook [https://bit.ly/4eA82dz] and start making delicious, nutritious meals with your children today!
For more information, visit B-Well’s website atwww.bwellfoods.co.za.
