It’s all about healthy options at Dip Spar

GOOD nutrition starts with the right choices and serving up healthy meals is a challenge if you don’t have the right ingredients.

With so much to choose from, grocery shopping can be a daunting task. However, with a little guidance, it’s a cinch to find fresh and healthy options.  

Start off by filling your shopping trolley with plenty of fruits, vegetables, whole grains, dairy, lean meat, fish, poultry, beans and nuts.

Biscuits, chips and other prepackaged foods may taste great but they usually contain a lot of calories and not much nutrition. If you want to snack, why not rather select a piece of fresh juicy fruit?  Citrus is always a good choice to deliver an extra boost of immune system strengthening vitamin C, especially during winter.

Nuts are also a good option, and are packed with healthy fats which will help keep you feeling full for longer. 

 You could add a healthy crunch to salads by tossing in a chopped apple or pineapple, or change it up by sprinkling in some sunflower seeds.

Sometimes it’s a battle to get the kids to eat their veggies, so a little creativity can go a long way toward enticing them to tuck in to these nutritious foods.

Try using cookie cutters to cut fruit and vegetables into fun shapes like tomato flowers or watermelon stars. Make a funny face on a bowl of cereal or an open-faced sandwich.

Of course, you don’t have to eat a big bowl of broccoli to be healthy. If your children turn up their noses at vegetables, sneak them into soups, stews and casseroles.

Add spinach, green pepper, or carrots to omelets, lasagna and spaghetti sauce. With those healthy additions, you can cut back on high-fat ingredients like meat and cheese, which will also save you money.  

Other nutritious ingredients to add to your shopping list include dried beans, peas and lentils which are packed with energy for growing bodies. Add them to soups and salads or use them in a main dish instead of meat. 

Breakfast is often the most neglected meal of the day. It is also arguably the most important meal of the day and because mornings can be a crazy rush, a good breakfast might need some planning.

Pack a healthy breakfast to go. The children can eat their whole-grain cereal in the car if need be, and you can enjoy your low-fat yogurt,  high-fibre cereal or muesli when you get to work.

 Alternatively,  whip up a delicious smoothie filled with yoghurt, a spoonful of peanut butter and your favourite fruit which you and the children can sip in the car.

Lunchboxes can include cubes of cheese, cocktail tomatoes, fruit, yoghurt, peanut butter on wholewheat bread, nuts or dried fruit. If you want your children to be healthy, teach them to eat the right foods.

This healthy breakfast option will give your family a good start to the day:

Apple Oatmeal
Chop up an apple and cook in your child’s morning oatmeal for a hearty, healthy breakfast. 
Top this  with a dollop of Greek yoghurt, and some brown sugar or honey.

So to keep your family bright-eyed and bushy-tailed with good nutritious foods, try doing your shop at Dip Spar in Port Shepstone. This Halaal-certified store stocks almost everything you could possibly need to prepare healthy meals, at prices you can afford. 

Sylvia D’Alton
Features Writer

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