When school is out, many Ugandan parents face a familiar struggle—keeping their children fed with meals that are both healthy and appealing.
Without the usual school schedules, kids often snack all day or turn to sugary treats. But the holiday season doesn’t have to mean a nutrition free-for-all. In fact, it’s a perfect opportunity to build better eating habits that last well beyond the break.
With a little planning, creativity, and the right ingredients from stores like Carrefour, Quality, and Fraine, you can turn your kitchen into a hub of wholesome, tasty meals that your children won’t resist.
Turn Snacking into a Win
Snacks are often the culprit behind poor holiday nutrition. But with smart swaps, they can become part of a healthy routine.
Fruits like apples, oranges, pineapples, and pears are in season and abundant in local markets. Serve apple slices with peanut butter or yoghurt with frozen berries for snacks that are both fun and nourishing.
Stecie Namayanja, a mother of two in Kampala, explains, “Snacks are every child’s delight, especially during the holidays. But as parents, we have to guide them on when and how to enjoy these treats.”
She recommends saving sweets like crisps or chocolate for after meals, and instead offering healthier snacks like fruit, yoghurt, or popcorn during the day.
Make Vegetables Irresistible
Convincing kids to eat vegetables can be tricky. But it’s all in the presentation. Roasting carrots, sweet potatoes, and pumpkin into crispy bites, blending spinach into sauces, or hiding zucchini in stews can turn even the fussiest eater into a veggie lover.
Vegetables like cabbage, spinach, and pumpkin are not only nutrient-rich—they’re also budget-friendly and widely available in Kampala markets and supermarkets.
Fuel Growth with Protein and Carbs
Children need protein to grow, stay strong, and repair tissue. Fortunately, options like beans, lentils, eggs, chicken, fish, and nut butters are affordable and easy to cook.
Add these to stews, serve them with posho or rice, or use eggs in versatile ways—boiled, scrambled, or baked into muffins.
Carbohydrates are just as important. Whole grains, potatoes, rice, and pasta fuel playtime and learning. Choosing less processed versions, like brown rice or whole-wheat pasta, adds extra nutrition to every bite.
Don’t Forget Dairy
Dairy is essential for strong bones and brain development. Add a glass of milk at breakfast or a yoghurt-fruit combo in the afternoon.
Many supermarkets now offer deals on milk, cheese, and yoghurt, making it easier to include dairy in daily meals.
Ernest Semujju, a Kampala-based businessman, shares: “Carrefour and other shops are offering great prices on milk, margarine, cornflakes, and more. Fresh produce is everywhere, and with a little planning, feeding kids well doesn’t have to cost much.”
A Time to Reset Habits
The holidays offer more than rest—they’re a rare chance to reset your child’s eating habits. With nutritious meals, fun snacks, and some creativity, you can nourish their bodies and minds while keeping them happy at the table.
And as any Ugandan parent knows—when food is healthy and tasty, the battles at mealtime become a thing of the past.
