For children to change a habit and appreciate fresh food, a change of lifestyle is needed; foods should be natural, not processed and include every food group.Eliminating food groups and dieting leads to a roller coaster of emotions and an unhealthy relationship with food. The safest way for children to stay healthy is by the whole family eating fresh, natural foods.Quantity and quality has to be taken into account when adopting a lifestyle of healthy eating and even treats can be included in moderation. However, not all treats are equal - most have no nutritional value, but some star performers can be included to keep children on board. Chocolate is something many people crave and children are generally no different. Although there is little difference in kilojoules between dark, milk and white, the slightly bitter flavour of dark chocolate, that has a minimum of 70 per cent cocoa, results in people feeling satisfied sooner than with other chocolates, so less will be eaten. Other benefits include antioxidant properties and lowering of blood pressure. Fruit bars or roll-ups that contain 100 per cent fruit are more natural than many of the packaged products. Obviously, fresh fruit is preferable, but this is a good alternative and will boost children’s energy levels. Fruit bars should be wholemeal to provide the added fibre which aids digestion.Nuts and seeds also make great high-fibre snacks that have the added benefit of protein and healthy fats. These can be mixed with dried fruit for a satisfying snack. Most of the nutrients are preserved in the drying process, so there is no need for added sugars, flavours or preservatives.Fresh, natural food doesn’t have to be boring for children; the benefits of variety outweigh restrictions of food groups. For more information on healthy eating for kids see: Choose Healthy Foods for Kids.Image: Giada Canu/ShutterstockResources:Star Foods – Top Treats – Judy Davie and Dr. Joanna McMillan