Hearty, Nutritious Food for Kids
Many kids are as busy as adults. Add this to finicky eating habits, and the result is often a battle over getting them to eat nutritious meals. Proper nutrition is vital to healthy, growing bodies; proper diet has never been more important. Rather than fighting about what to eat, find ways to make the food look, smell and taste good enough to replace fast food and sugary junk food. Kids are going to snack, so provide plenty of healthful between-meal choices.
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Stock Up
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Go to the grocery store with a list and stick to it. Only buy whole grain breads and cereals. Flour tortillas are excellent foundations for pizzas of any variety. Rather than buy a large bag of apples, purchase smaller quantities of a variety of fruits. Purchase a variety of fresh vegetables that can be cut up and bagged for snacking. Add bottled salad dressing for dipping. Cheese squares, precooked meats and peanut butter also make hearty snacks. Plain yogurt and fruit-only preserves can satisfy the sweet tooth. Jars of tomato sauce, shredded cheese, and anything else children like on pizza round out the grocery list.
At Home
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Spend some time preparing attractive snacks for the kids to grab when they're hungry. Cut up the fresh vegetables and portion them out into sandwich bags. The children can squirt some salad dressing in a bowl to dip their veggies. Wash the fruit and display it in a large basket or bowl on the kitchen counter, island or breakfast table.
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Be a Role Model
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Rather than tell the children what to eat, show them by eating nutritious foods yourself. Smaller children like to emulate their parents, so start this early for the best results. Avoid discussing "going on a diet," or they will see healthy eating in a negative light.
Involve the Children
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Encourage the children to help with every aspect of their nutrition as possible. Have them suggest ideas for the grocery list, and when you get home, encourage them to help prepare it. Show them what is needed for a balanced meal, and involve them in dinner planning.
Most Important Meal
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Breakfast is the most important meal of the day, so make it count. It doesn't have to be boring or be the same foods repeated day after day. A blender fruit smoothie with fruit, yogurt and juice will provide enough energy to make it through the morning. Make tortilla breakfast pizzas for a special treat. Top the tortillas with scrambled eggs, cheese, green peppers and diced ham, then stick it in the oven for a few minutes until the cheese is melted. The same ingredients can also be used for a wrap. A breakfast parfait layered with yogurt, granola and fruit is another delightful way to start the day.
Tips
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Families who sit down at the table are more likely to have children who will try new foods. Offer a variety of healthy snacks. Don't argue over food. Instead, give the children some say in what to serve, using an "either/or" approach. An example of this is, "Do you want carrots or broccoli?" Set a rule that there will be no arguing at the table. Have a subtle cue to stop the discussion if it heads in that direction, such as an ear tug or a word that lets the family know it's time to change topics. Don't use dessert as a reward for cleaning the plate or anything else because it establishes bad eating habits that will continue throughout life.
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References
- Photo Credit morguefile.com
