Catherine BurnsFood for ThoughtSummer has well and truly arrived, and with it, an embarrassing attack of Humidity Hair. As a mum, it’s hard enough trying to dodge the jammy handprints without Mother Nature having a go at your self-esteem too. Whoever invented the phrase “yummy mummy” clearly had a lot of staff and a lot of money. I hold them solely responsible for setting the bar way too high. For all the rest of us, it’s just nice to get through the day without having hair that quadruples in size.Unfortunately, mortification is hardly a foreign emotion. After making it through several family trips to La Trattoria unscathed, we were lulled into a false sense of security by our youngest. So earlier this week, we met up with Uncle Richard for dinner with the children and a relaxing (ha!) glass of wine.By the time dinner arrived I had broken out into a mild sweat trying to contain Belle’s dramatics. Normally happy to sit quietly and throw or chew her crayons, this time she went for gold. Refusing to sit, she did the social rounds, chatting to the other babies. Although disappointed by empty tables, she had fun rearranging the cutlery. Ever the escape artist she made several breaks for the front door and paid an unauthorised visit into the kitchen. Trying to be exemplary parents, we did a few rounds of time out that backfired spectacularly because she thought that was the best fun ever. Exasperated, I packed her up and fled the scene early. I’ll admit there were a few tears (mainly mine.)Fortunately, the extraordinarily patient Trattoria staff have seen it all before. I remember fleeing under similar circumstances when Chloé was tiny and being reassured that we were not the first and we would not be the last. I do need a few weeks to recover though, which means that pizza for the children will be made at home.On the up side, making your own pizza does give you a chance to slip a few healthy ingredients into dinner. Normally dripping in cheese and with high-fat, heavily processed toppings like pepperoni, pizza doesn’t have to be all bad if you make a few accommodations. Here are my top tips for making over this dinnertime classic, so you can enjoy it guilt-free:Tips for healthy children pizza1 Use a whole-wheat pizza doughWhole-wheat usually delivers four times the fibre, three times the zinc and twice the iron of regular white flour, so making the switch is a great way of improving nutrient density. You will occasionally find whole-wheat dough in the freezer section of grocery stores, otherwise there are plenty of mixes available. You can also make your own — just use Google for a huge range of options (including white/whole-wheat blends to break your children in gently.) If you are short on time simply use whole-wheat bread or pita as a base. I also use Rudi’s organic whole-wheat English muffins (cut in half) to make fun mini pizzas.2. If you are gluten free, find a whole-grain gluten free mixWhile gluten-free versions can be liberating for the dietarily restricted, they are often highly processed. If you regularly use gluten-free alternatives, try and find a whole-grain version. Alternatively you can use leftover polenta or Lucini’s farinata as base for a more nourishing option.3. Hide the veggiesIf your children are veggie-phobic, try spreading a thin layer of vegetable purée underneath the pizza sauce. If they are easily fooled, try a layer of spinach. If they have their wits about them, try something like pumpkin or butternut squash. Whatever you do, don’t use baby purée as this has a tell-tale taste that is a dead giveaway. Just steam the veggies quickly and whip up your own. You can freeze this in cubes so you have it readily available.4. Don’t hide the veggiesFor children that enjoy vegetables, let them decorate their own pizzas. Get them involved and let them heap on as much as they like. It’s easy to make a quick face with peas or a rainbow with red, yellow and green peppers for some extra entertainment.5. Use a low sodium pizza sauce (or make your own)Don’t be afraid to skip the “pizza” sauce altogether. Amy’s do a great low-sodium Family Marinara that works well as a pizza topping too.6. Avoid processed meat toppingsIf you can, avoid pepperoni and heavily processed meat based toppings. As a compromise try some diced niman ranch ham steak or Applegate sausages. Otherwise now is the time to try something new. Kids are surprisingly willing to try new things when they are on top of pizza, so put out olives, kidney beans or a new type of cheese (try feta) to allow them to explore new tastes in a fun way. They can always pick it off I they don’t like it!7. Use low-fat organic cheeseOrganic Valley do a great low-fat grated cheese. I definitely prefer to use organic dairy as that way you avoid any artificial hormones and antibiotics courtesy of the food chain. For the dairy allergic, try the Daiya shredded cheese from Miles, leave the cheese off altogether or try grated zucchini as a sprinkle instead.8. Sensible portionsEasy does it! The best way to foster sensible eating as an adult is to help children establish healthy habits now. Make modest portion sizes and allow your children to fill up on extra fruit and vegetables.9. Wash it down with water or diluted juiceThere’s no room for soda, fruit punch or straight juice at a healthy family dinner table. Wash your pizza down with water or diluted 100% fruit juice. For something more fun, try the Honest Kids juice pouches.10. Berries for dessertBerries are little powerhouses of antioxidant rich nutrients — either fresh or frozen (more economical.) My children love eating blueberries straight from the freezer and as an extra bonus these are cooling and soothing for any toddler cutting a big back tooth.The advice given in this article is not intended to replace medical advice, but to complement it. Always consult your GP if you have any health concerns. Catherine Burns BA Hons, Dip ION is the Managing Director of Natural Ltd and a fully qualified Nutritional Therapist trained by the Institute for Optimum Nutrition in the UK. Please note that she is not a Registered Dietitian. For details, please go to www.natural.bm or call 236-7511.