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A key to healthy eating for kids is to involve them in buying and preparing the food. If you take them to the market, they might want chips and cookies, but you can use that as an educational tool. Point out that these less nutritious foods are fine if the bulk of your diet consists of other things such as protein and veggies. And follow through---after picking out more substantial foods, let your children buy something sweet or salty as a treat.
As for preparation, kids might be more likely to eat healthful dishes they've prepared the themselves. Give them jobs they're able to accomplish---for instance, let them cut up pliable zucchini rather than hard carrots. And make cooking enjoyable. Let the kids pick out some spices for the veggies so it becomes a fun science experiment. -
At meal time, try to bring the family together as often as possible. You---and the kids---are much more likely to eat healthful foods if you sit down to dinner rather than eat on the run. It's also a great time to communicate with your children, exchange ideas and occasionally introduce new or unusual dishes.
Family meals don't always look like they used to because of busy work and school schedules. But even if your dinner is later than you'd like---or if the menu is scrambled eggs, toast and fruit---encourage everyone to sit down, eat as slowly as possible and converse. Studies show that having meals together leads to many healthy lifestyle habits as your kids grow up. - Put some time and effort into snack foods; it will pay off in the end. Your children might reject vegetables and yogurt as snacks, so if you can, offer kid-friendly alternatives such as quesadillas and guacamole. If that much preparation isn't possible, try for trail mix, bagels and cream cheese or cereal containing as much whole grain as you can sneak in.
- Create a pleasant environment for eating. A good way to accomplish that is to try to serve healthful foods your children actually like. If they'll eat peas with their chicken and potatoes, don't spend your time pushing unpopular broccoli or cauliflower. Their diet might look boring to you, but if they enjoy something healthful and eat it without argument, consider it a success.
