With the holidays here – your kids are probably eating cake, sugar cookies, cupcakes, and tons of candy (as we all like to do as kids)…and it can be tough as a parent to get your children to actually want to eat healthy when they eat more junk food during the holidays. Letting kids eat unhealthy food increases the chances they will become overweight and eat a poor diet as adults. Kids who eat a healthy diet are more likely to get enough nutrients, have more energy, build strong bones and muscles and maintain a healthy weight. Parents can encourage their children to make healthy eating choices by providing lots of healthy options, being patient and setting a good example.
Here are some tips on how to get your kiddo to eat healthy and persuade your little one not be such a picky eater!
1. Make a schedule. Children need to eat every three to four hours: three meals, two snacks, and lots of fluids. If you plan for these, your child’s diet will be much more balanced and he’ll be less cranky, because he won’t be famished. Put a cooler in the car when you are out with your kids and keep it stocked with carrots, pretzels, yogurt, and water so we don’t have to rely on fast food.
2. Plan dinners. If thinking about a weekly menu is too daunting, start with two or three days at a time. A good dinner doesn’t have to be fancy, but it should be balanced: whole-grain bread, rice, or pasta; a fruit or a vegetable; and a protein source like lean meat, cheese, or beans.
3. Don’t become a short-order cook. Don’t get into the bad habit of preparing a meal for your kids and one for you and your partner. It can be exhausting. Prepare one meal for everybody and serve it family-style so the kids can pick and choose what they want. Children often mimic their parents’ behavior, so one of these days, they’ll eat most of the food you serve them.
4. Introduce new foods slowly. Children are new-food-phobic by nature.
5. Dip it. If your kids won’t eat vegetables, experiment with dips. One example is when your child tries your first veggie such as a carrot, dip it in ranch dressing or even hummus, salsa or some sort of yogurt-based dressing.
6. Make mornings count. Most families don’t eat enough fiber on a daily basis, and breakfast is an easy place to sneak it in. Make up batches of whole-grain pancake and waffle batter that last all week. For a batch that serves five, sift together 2 cups whole-wheat pastry flour, 4 tsp. baking powder, 1/2 tsp. salt, and 2 Tbs. sugar. When you’re ready to cook, mix in 2 Tbs. ground flax meal, 2 cups water, 3 Tbs. canola oil, 1/4 tsp. vanilla, and 2 Tbs. applesauce.
7. Get kids cooking. If your children become involved in choosing or preparing meals, they’ll be more interested in eating what they’ve created. Take them to the store, and let them choose produce for you. If they’re old enough, allow them to cut up vegetables and mix them into a salad.
8. Cut back on junk. Remember, you — not your kids — are in charge of the foods that enter the house. By having fewer junk foods around, you’ll force your children to eat more fruits, vegetables, whole grains, and dairy products.
9. Allow treats. Having less healthy foods occasionally keeps them from becoming forbidden — and thus even more appealing. Even treat them to McDonald’s for lunch every so often.
10. Have fun. The more creative the meal is, the greater the variety of foods my kids eat. We make smiley-face pancakes and give foods silly names. (Broccoli florets are “baby trees” or “dinosaur food.”) Anything mini is always a hit too. I often use cookie cutters to turn toast into hearts and stars, which the children love.
11. Be a role model. If you’re constantly on a diet or have erratic eating habits, your children will grow up thinking that this sort of behavior is normal. Be honest with yourself about the kinds of food messages you’re sending. Trust your body to tell you when you’re hungry and when you’re full, and your kids will learn to do the same.
12. Adjust your attitude. Realize that what your kids eat over time is what matters. Having popcorn at the movies or eating an ice-cream sundae are some of life’s real pleasures. As long as you balance these times with smart food choices and physical activity, your children will be fine.
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This Fruit Stack Peanut Butter Sandwich is a great idea for kids or even adults who simply love sandwiches. Instead of serving peanut butter toast with a side of fresh fruit – why not combine them?! Thinly sliced apples and bananas are stuffed between two slices of toasted sandwich bread – slathered in chunky peanut butter. A drizzle of maple syrup and cinnamon hides beneath these tasty layers as well! Perfect as a healthy breakfast, lunchbox sandwich or after-school snack. Serve it will a tall glass of OJ or even chocolate milk!
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