As a parent you are no doubt looking for the healthiest way to feed your children. For some, if your child is carrying a little extra weight you are likely considering restricting some of their favourite junk foods so they can drop the kilos. Of course, this is good reasoning but we all know that kids can be quite fussy when it comes to food.

In my work I talk to a lot of parents who want to improve the quality of their child’s diet. But they definitely don’t want to feel as though they are punishing their kids or restricting the foods they love – even if these foods fall into the ‘junk food’ category. I have found that the best way to counter this is to provide parents with substitutes and alternative choices at the grocery store. Knowing what to look for in Woolies can be the key to helping improving your child’s nutrition while still allowing them to enjoy the occasional treat. So in this article I want to share with you some of the best healthy substitutes for junk foods.

• Kids love ice cream. Unfortunately it is loaded with fat and calories. Look out for Nestle’s Skinny Cow Ice Creams or similar brands. At only 90 calories a piece it is low in calories, 97% fat free and still a tasty treat.
• Soft drink. Ideally the only liquid consumed would be water. But kids need to have fun so if your child absolutely, positively has to have soft drink, go for the diet option. While still not ideal and potentially high in caffeine (eg Coke) they are still better than the sugar loaded alternatives. (If at all possible, opt for water)
• Milk is great for kids as it provides protein for muscle growth, calcium for bone strength and electrolytes for hydration. But if you feel your child is a little heavy then skim milk would be a better alternative, at least until the goal weight is achieved.
• Sandwiches are the staple in most kid’s lunch boxes. But there are two main substitutes you can choose to make your child’s sandwich as healthy as possible. The first is to always use wholemeal bread instead of white bread. With more vitamins, more fibre and sustained energy it is simply a better choice. The next substitute you can make is to choose wraps instead of bread. One wrap contains less calories than two slices of bread. But if weight is not an issue for your child the energy in wholemeal bread is fine.
• Many kids have cereal for breakfast. The only problem is when the cereals being eaten are the processed sugary kind. These kinds of cereals (typically with friendly animals and puzzles on the box) should be replaced with wholegrain nutritious varieties. Good examples are Sultana Bran, Weet-Bix, porridge and muesli.
• The final substitute is a bit controversial. So far all the recommended substitutes will fit into your child’s diet without too much of a fuss being kicked up. But when you try to switch common snacks like chocolate and chips for fresh fruit you may be faced with quite a challenge. The junk food companies know that their products are addictive – especially for children. But I promise that if you persist with fresh fruit instead of junk food your kids will begin to love the taste of natural foods. Stick with it because the benefits to your child’s health will far outweigh any initial confrontation to the change.

It is important to ensure your children are eating a balanced and nutritious diet. But at the same time you don’t want them to feel restricted or punished in any way. Tips and tricks like the food substitutes above are great for improving the quality of your child’s diet while still allowing the odd treat here or there.

Harley Grosser is a Personal Trainer and owner of fitness business, Physique Sport Health and Lifestyle (PSHL). PSHL works with kids and teenagers covering a range of topics including health and fitness coaching, weight loss and sport specific training for young athletes in the Hills District, Sydney.