7 healthy eating hacks for kids ... from nutritionists who are also parents

Whether you're strapped for time, counting the pennies, or dealing with a fussy eater, these genius food hacks from nutrition professionals are the perfect solution for improving your kids' diet.

We all know how important it is for kids to eat healthily, but fussy eaters don't like to make it easy!

Fortunately, dietitian and mum-of-two Dr. Sarah Schenker, and nutritional therapist and mum-of-four Lyndsey Heffernan are here to help.

As nutrition professionals who understand that the struggle is real, they've revealed their tried-and-tested food hacks that really work to get kids eating healthy food.

1. Broccoli haircuts

Kids hate eating broccoli? Lyndsey has your back. 'Get your kids to eat broccoli by challenging them to give it a haircut. The kids are so busy trying to impress with how speedily they can chow down that they barely even notice the fact they're three florets in.'

2. Shop like a boss

Sarah offers this important reminder: 'A lot of ready-made foods are surprisingly high in sugar, salt or fat, so it’s always a good idea to check the nutritional info on the products you buy ­– this is particularly easy if you’re shopping online.'

For example, did you know that some yogurts can contain almost 20g of sugar per pot?! Instead, choose Petits Filous No Added Sugar. Not only does it contain only 4.7g of sugar per pot, the sugars all come naturally from the yogurt and 10% real fruit puree.

Making simple swaps like these is an easy way to improve your kids’ diet. And if the naughty stuff doesn't even make it into the house, there'll be no temptation to reach for an unhealthy snack.

3. It's all about branding

According to Lyndsey, now's the time to unlock your inner marketing guru: 'Kids not keen on porridge? Have they tried 'MAGIC' porridge?

'It's regular porridge topped with frozen berries, which – as they stir the berries in – changes the colour of the oats to pinky-purple. The novelty factor distracts them from any protestations about eating it.'

4. Repurpose those leftovers

This tip from Sarah is a great way to whip up a healthy meal in no time, while saving money, too!

'Don’t throw out leftover veg from the Sunday roast. Heat a drizzle of oil, throw in the leftover veg and cook for a few minutes to heat up. Then either add them to an omelette, or mash together, stir in an egg and shape into patties, then fry for a few minutes on each side.'

5. Nice cream and other food swaps

Nice cream is ice cream made from bananas, and it's surprisingly delicious!

Sarah explains how to make it: 'If you have a bunch of bananas turning brown in the fruit bowl, simply peel and chop and set on a tray and place in the freezer. Once frozen, you can whizz in the food processor to make a creamy banana ‘ice cream’.

Another great healthier alternative to ice cream is to freeze Petits Filous. It's so quick and easy – just whip off the foil top, pop in a lolly stick (or a plastic spoon) and freeze. Then you can simply pull out the frozen lolly treat whenever the sun's out.

And don't stop there! Why not also try these great food swaps?

• 'Cook prunes or dates in a splash of water to make a puree and use as a substitute for sugar in baking recipes like chocolate brownies or fruit cake.'
• 'Use mashed avocado instead of butter in some recipes and add grated apple, carrot or courgette to cakes and muffins to keep them moist.'
• Lyndsey adds: 'My healthy food swap suggestions would be using cream cheese as a spread for sandwiches in place of butter, as it's higher in protein and lower in saturated fat AND doesn't tear the bread as you spread' – winning!

6. Weekly rainbow

If you're having trouble getting your kids to eat a balanced diet (or even anything that isn't beige!), Sarah recommends using their natural love of bright colours to your advantage:

'Get your child to assign a colour to each day of the week, so on yellow Mondays we eat bananas and sweetcorn, on orange Tuesdays we have carrots and orange juice, and so on... '

7. Get them involved!

One thing both our experts agree on is that getting kids involved with cooking is a brilliant way to encourage them to eat healthily.

'Involve kids in the cooking process (as slow and stressful as it may be) to give them a sense of investment in the meal', says Lyndsey.

'My three year old used to turn his nose up at curry but since appointing him chief vegetable washer, he laps it up without a fuss.'

Sarah adds: 'Anything from growing, picking, shopping, choosing, chopping or cooking. Children are more likely to eat something they have had a hand in.'

Plus, although it may be more effort at first, you'll be training up your very own kitchen helper!

Thanks to the experts

Dr. Sarah Schenker is a qualified registered dietitian, accredited sports dietitian and registered public health nutritionist. Visit her website at www.sarahschenker.co.uk

Lyndsey Heffernan DipION is a nutritional therapist. Follow her on Facebook and Instagram @contentwellbeing

Looking for more great healthy eating tips? Check out our articles below, or swap tips with other parents in our forum.

Related stories

7 ways to halve your child's sugar intake (without them even noticing!)

CHAT: Feeding the kids

5 easy ways to up your child's vitamin D levels