Patrick Oconnell
Macaroni and cheese is a popular dish among children, but is it a healthy choice for them? The answer depends on various factors, such as dietary needs, lifestyle, and the ingredients used. While boxed mac and cheese may exceed recommended sodium and saturated fat limits, it can still be included in a healthy diet when paired with a variety of other nutritious foods. To make mac and cheese healthier, one can incorporate vegetables, use lactose-free and dairy-free alternatives, or cook the pasta in bone broth to increase protein intake.
| Characteristics | Values |
|---|---|
| Nutritional benefits | Mac and cheese contains protein and calcium, which are essential for muscle repair and building strong teeth and bones. |
| Sodium intake | Boxed mac and cheese varieties, such as Kraft and Annie's, tend to be high in sodium. This may be a concern for those with high blood pressure or dietary restrictions requiring low sodium intake. |
| Saturated fat | Boxed mac and cheese contains saturated fat due to the presence of cheese. |
| Healthier alternatives | To make mac and cheese healthier, you can add vegetables such as cauliflower, zucchini, onion, and butternut squash. You can also substitute milk with dairy-free alternatives and use lactose-free, dairy-free cheese. Cooking pasta in chicken bone broth adds protein and other beneficial nutrients. |
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What You'll Learn
Macaroni and cheese can be part of a healthy diet for kids when consumed in moderation
Firstly, it's important to remember that variety is crucial in any diet. Mac and cheese can be included, but it's essential to ensure that a wide variety of other nutritious foods are also offered throughout the day and week. This helps ensure that children get a balanced intake of different nutrients.
To make mac and cheese healthier, one simple way is to include more vegetables. For example, cauliflower, zucchini, onion, and butternut squash puree can be added to the cheese sauce, providing additional nutrients and fibre. These vegetables can be steamed and blended to create a creamy texture similar to the cheese sauce, allowing for a reduction in the overall cheese content.
Another way to boost the nutritional value of mac and cheese is to cook the pasta in chicken bone broth or a combination of bone broth and water. Bone broth is a good source of protein and other beneficial nutrients. Additionally, you can add sources of protein to the dish, such as chicken, ground turkey, or even peas, to make it more nutritionally balanced.
It's worth noting that the sodium content of some mac and cheese products can be high, so if you're concerned about sodium intake, it may be advisable to opt for low-sodium alternatives or homemade versions where you can control the amount of salt added. Overall, while macaroni and cheese may not traditionally be considered a "healthy" food, it can certainly be included in a child's diet in a nutritious and enjoyable way.
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The nutritional value of boxed mac and cheese
Boxed mac and cheese is a convenient and kid-friendly food that can be whipped up for a quick and hearty meal. While it may be a favourite among children, the nutritional value of boxed mac and cheese is a matter of debate.
The nutritional content of boxed mac and cheese can vary depending on the brand and the specific ingredients used. According to the USDA, a one-cup serving of Kraft Macaroni and Cheese, prepared with the suggested amount of margarine and reduced-fat milk, contains 350 calories and 11 grams of fat. Other brands of boxed mac and cheese also tend to be high in calories, fat, and sodium. For example, Stouffer's Macaroni and Cheese has 350 calories and 17 grams of fat, while Lean Cuisine Macaroni and Cheese has 300 calories and 6 grams of fat.
Boxed mac and cheese can provide some nutritional benefits. It is a source of protein, which is essential for muscle growth and repair and can help keep kids feeling fuller for longer. It also contains several vitamins and minerals, including thiamin, niacin, folic acid, beta-carotene, iron, calcium, and phosphorus. Calcium, in particular, is important for growing strong teeth and bones, and boxed mac and cheese can contribute to a child's recommended daily intake.
However, it's important to note that boxed mac and cheese may not meet the criteria for being considered a "healthy" grain-based food by the Food and Drug Administration (FDA). This is because it often exceeds the recommended limits for sodium and saturated fat. Additionally, it may contain artificial ingredients and powdered cheese, which can be less nutritious than fresh or whole-food ingredients.
To enhance the nutritional value of boxed mac and cheese, there are several modifications that can be made. One option is to substitute milk and cheese with dairy-free alternatives, or to use lactose-free products. Cooking the pasta in chicken bone broth or a combination of bone broth and water can boost the absorption of beneficial nutrients like protein. Adding vegetables, such as peas, broccoli florets, or other diced veggies, can increase the fibre and vitamin content of the dish. Using whole-grain or whole-wheat pasta can also bump up the fibre intake.
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How to make mac and cheese healthier
Macaroni and cheese is a kid favourite and can be included in a healthy diet if prepared with healthier ingredients. Here are some tips to make mac and cheese healthier:
Use Whole Wheat Pasta
Unlike processed white pasta, which many consider "empty calories", whole wheat pasta is packed with nutrients, including complex carbohydrates, protein, fibre, and several vitamins and minerals.
Opt for Bolder Cheeses
Cheese is a significant source of flavour in mac and cheese, but it can also be a source of saturated fat. To reduce the amount of cheese while retaining flavour, opt for bolder-flavoured cheeses like aged sharp cheddar, Gruyère, and Parmesan. This way, you can use smaller portions without compromising on taste.
Swap Dairy for Dairy-Free Alternatives
The creamy sauce in mac and cheese often calls for whole milk or cream. Try swapping these out for dairy-free options like cashew or almond milk, which are lower in calories and fat. You can also experiment with lactose-free and dairy-free boxed mac and cheese.
Bulk it Up with Veggies
Add colourful vegetables to your mac and cheese to boost its nutritional value. Spinach, kale, broccoli, and frozen peas are great options that can easily be mixed into the dish. Not only do they provide additional vitamins and minerals, but they can also help cool down the dish if it's too hot.
Reduce Butter and Salt
Limit the amount of butter used in your mac and cheese recipe to just what is necessary for flavour and texture. Additionally, when cooking the pasta, avoid adding salt to the cooking water.
Include Protein-Rich Ingredients
Protein is essential for muscle growth and repair. While cheese and dairy provide some protein, you can further boost the protein content by adding ingredients like cottage cheese, tuna, salmon, or chicken bone broth.
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The importance of calcium and protein in mac and cheese for kids
Macaroni and cheese is a favourite among kids. While it is not considered "healthy", it can be included in a healthy diet as it contains calcium and protein, which are essential for a child's growth and development.
Calcium is necessary for growing strong teeth and bones. 99% of our calcium is stored in our bones. If we don't get enough calcium from our diet, our body starts taking it from our bones, weakening them over time. Therefore, it is essential to ensure that children get enough calcium in their diet, especially between the ages of 9 and 18, to set them up for healthy bones and teeth for life.
Protein is also essential for the body to build and repair muscles and tissues. Eating protein with meals and snacks helps keep you fuller for longer. The protein found in mac and cheese is a great option for kids, as it is a valuable source of this nutrient.
The calcium in mac and cheese comes from dairy ingredients, such as milk and cheese. The protein in mac and cheese comes from both the dairy ingredients and the pasta. To increase the protein content, you can cook the pasta in chicken bone broth, or a combination of bone broth and water. This will help the pasta absorb the nutrients in bone broth, including more protein. You can also add high-protein ingredients like cottage cheese and protein powder to increase the protein content without altering the taste.
While mac and cheese can be a good source of calcium and protein, it is important to remember that it should be consumed in moderation as part of a balanced diet.
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Low-calorie alternatives to mac and cheese
Mac and cheese is a favourite among kids and can be included in a healthy diet if consumed in moderation. However, it is not considered a "healthy" food by the FDA due to its high sodium and saturated fat content. Here are some low-calorie alternatives to traditional mac and cheese:
Whole Wheat Pasta
Instead of using refined white pasta, opt for whole wheat or gluten-free noodles. Whole wheat pasta is packed with nutrients, including complex carbohydrates, protein, fibre, and various vitamins and minerals. It also tends to be lower in calories than refined pasta.
Low-Calorie Cheese Sauce
Use a combination of marble cheese, white or yellow cheddar cheese, and vegetarian parmesan cheese. Grate the cheese from blocks instead of using pre-shredded cheese for better melting. You can also add cottage cheese, which is a great source of low-fat protein and calcium.
Milk and Butter Alternatives
Use skim milk or any milk alternative, such as dairy-free milk substitutes. Reduce the amount of butter or opt for a low-calorie alternative.
Vegetable Broth
Use low-sodium vegetable broth or chicken broth for extra flavour instead of relying heavily on cheese and butter.
Add Vegetables
Include vegetables such as butternut squash or peas in your mac and cheese to boost its nutritional value and reduce the overall calorie count.
Portion Control and Side Dishes
Consider serving mac and cheese as a side dish rather than the main course. Involve your kids in the kitchen, and encourage them to enjoy a variety of foods throughout the day and week to maintain a balanced diet.
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Frequently asked questions
Macaroni and cheese can be a part of a healthy diet for kids, but it should be consumed in moderation and balanced with other nutritious foods. While it can provide some nutritional benefits, it is often high in sodium, saturated fat, and calories.
You can make macaroni and cheese healthier for kids by adding vegetables to the dish, such as cauliflower, zucchini, onion, and butternut squash. You can also substitute milk with lactose-free or dairy-free alternatives and use whole wheat pasta or cook the pasta in chicken bone broth to increase its nutritional value.
Some healthy alternatives to traditional macaroni and cheese for kids include using butternut, pumpkin, or sweet potato puree instead of cheese sauce, adding hidden vegetables like cauliflower puree or courgette, and opting for low-sodium or organic options.
Macaroni and cheese can be a good source of protein and calcium for kids. Protein helps to keep kids fuller for longer and supports muscle and tissue repair, while calcium is essential for developing strong teeth and bones.
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