We all want our kids to be healthy, but (I'm a mom too, so I
know) we can get into ruts where we slack off a little here and there,
and next thing you know, the kids are not eating so great. Here are some
tips and things that have been working for me lately.
1. Read labels. Beware of things like high-fructose corn syrup, hydrogenated oils and artificial flavors. Don't be fooled by labels claiming to be "all-natural" or "made with organic ingredients", since these foods can still contain high amounts of fat, sugar and empty calories. If your child is used to sugary, hydrogenated, artificially flavored snacks, you can gradually wean to healthier versions of not-as-natural brands. There is a slight difference in taste, so it may take some getting used to. There's almost always a healthier alternative in the store. Most supermarkets have delicious, naturally flavored, high-fructose corn syrup-free cookies, crackers, cereal, juice, even fruit leather and cheese puffs. Or make your own- trail mix is an easy satisfying snack that you can customize using nuts, carob chips, cacao nibs, cereal, or granola.
2. Know what you are purchasing. Once you read the labels and know better, be sure to do better. Don't buy what you don't want your family to eat. What you have on hand in the house is what you will end up eating. It will make your life so much easier to just have your kitchen regularly stocked with quick, healthy snacks either to have at home or to grab on the way out.
3. Kids are very visual, so make it pretty and interesting. Be creative: you can arrange sliced meat, fruit, nuts, cheese, sprouts, vegetables, and condiments into trains, faces, flowers, houses, designs, or whatever else they are into. Use cookie cutters to make shapes out of bread, cheese, even pear or apple or carrot slices. Trust me, I didn't think my 4 year old would buy it, but when I made a "flower" (and also made a big fuss about how beautiful it was) she started gobbling up her whole plate.
4. Less is More. If your wondering how your child can survive on a few bites per meal, this one's for you: One mom friend I know noticed that her toddler would eat close to nothing if there was a large amount of food piled onto her plate. Even though nobody was forcing her to finish, this little girl was overwhelmed just by the sight of so much food, and would eat next to nothing. When there was less (a more manageable amount of) food, she would actually eat more.
5. Think outside the box when it comes to combining different foods or even disguising them. For example, add ground flax seeds to yogurt or oatmeal, or a powder probiotic to some juice. Jessica Seinfeld's book Deceptively Delicious has some great ideas in terms of adding vegetable purees to otherwise veggie-free treats. I think it's a good concept and not just for kids! I do believe it's important to also teach kids how to make better food choices for themselves. What if your child wants French fries but you want him to eat something else? Offer healthier foods with the French fries, and encourage him to eat a little of everything.
6. Let them help shop and/or cook. This is a great way to help them understand where food comes from and what goes into preparing a meal. Get them involved in label reading or shopping for a specific recipe. Claire loves to crack eggs or grind spices, and she knows she's never to use a knife or go near the stove. Give your child simple, safe, small tasks to do in the kitchen (and try not to worry about the mess!)
7. Talk. Have conversations about food. Like, how potato chips don't count as a vegetable, or what "organic" means. Try to engage by asking questions. Like, what's your favorite vegetable? Fruit? Sandwich? Healthy snack?
8. Encourage them to try, don't speak for them. If your kids hear you say, "He won't eat that," chances are they will never even try it. Instead ask and encourage (but don't force) your child to try new foods, and let them see you doing the same.
9. Don't give up! And don't get frustrated if your child hates arugula. Keep offering in small amounts (say, "It's there for color,") and eventually they come around. A lot of nutritionists say you may have to expose a certain food up to 8 times before a picky eater will even try it!
10. Be flexible: Let them have their favorite "bad" snacks once in a while. You could use these situations to open a discussion to help your child learn to notice how food affects them. "How did those Twizzlers make your tummy feel?, Did the soda make you burp?"
11. Back off: In the end, all you can do is offer good food, encourage your kids to eat it, and hope for the best. Know that you are not alone as you scrape the untouched remains of that delicious dinner into the trash, and move on to the next meal!
1. Read labels. Beware of things like high-fructose corn syrup, hydrogenated oils and artificial flavors. Don't be fooled by labels claiming to be "all-natural" or "made with organic ingredients", since these foods can still contain high amounts of fat, sugar and empty calories. If your child is used to sugary, hydrogenated, artificially flavored snacks, you can gradually wean to healthier versions of not-as-natural brands. There is a slight difference in taste, so it may take some getting used to. There's almost always a healthier alternative in the store. Most supermarkets have delicious, naturally flavored, high-fructose corn syrup-free cookies, crackers, cereal, juice, even fruit leather and cheese puffs. Or make your own- trail mix is an easy satisfying snack that you can customize using nuts, carob chips, cacao nibs, cereal, or granola.
2. Know what you are purchasing. Once you read the labels and know better, be sure to do better. Don't buy what you don't want your family to eat. What you have on hand in the house is what you will end up eating. It will make your life so much easier to just have your kitchen regularly stocked with quick, healthy snacks either to have at home or to grab on the way out.
3. Kids are very visual, so make it pretty and interesting. Be creative: you can arrange sliced meat, fruit, nuts, cheese, sprouts, vegetables, and condiments into trains, faces, flowers, houses, designs, or whatever else they are into. Use cookie cutters to make shapes out of bread, cheese, even pear or apple or carrot slices. Trust me, I didn't think my 4 year old would buy it, but when I made a "flower" (and also made a big fuss about how beautiful it was) she started gobbling up her whole plate.
4. Less is More. If your wondering how your child can survive on a few bites per meal, this one's for you: One mom friend I know noticed that her toddler would eat close to nothing if there was a large amount of food piled onto her plate. Even though nobody was forcing her to finish, this little girl was overwhelmed just by the sight of so much food, and would eat next to nothing. When there was less (a more manageable amount of) food, she would actually eat more.
5. Think outside the box when it comes to combining different foods or even disguising them. For example, add ground flax seeds to yogurt or oatmeal, or a powder probiotic to some juice. Jessica Seinfeld's book Deceptively Delicious has some great ideas in terms of adding vegetable purees to otherwise veggie-free treats. I think it's a good concept and not just for kids! I do believe it's important to also teach kids how to make better food choices for themselves. What if your child wants French fries but you want him to eat something else? Offer healthier foods with the French fries, and encourage him to eat a little of everything.
6. Let them help shop and/or cook. This is a great way to help them understand where food comes from and what goes into preparing a meal. Get them involved in label reading or shopping for a specific recipe. Claire loves to crack eggs or grind spices, and she knows she's never to use a knife or go near the stove. Give your child simple, safe, small tasks to do in the kitchen (and try not to worry about the mess!)
7. Talk. Have conversations about food. Like, how potato chips don't count as a vegetable, or what "organic" means. Try to engage by asking questions. Like, what's your favorite vegetable? Fruit? Sandwich? Healthy snack?
8. Encourage them to try, don't speak for them. If your kids hear you say, "He won't eat that," chances are they will never even try it. Instead ask and encourage (but don't force) your child to try new foods, and let them see you doing the same.
9. Don't give up! And don't get frustrated if your child hates arugula. Keep offering in small amounts (say, "It's there for color,") and eventually they come around. A lot of nutritionists say you may have to expose a certain food up to 8 times before a picky eater will even try it!
10. Be flexible: Let them have their favorite "bad" snacks once in a while. You could use these situations to open a discussion to help your child learn to notice how food affects them. "How did those Twizzlers make your tummy feel?, Did the soda make you burp?"
11. Back off: In the end, all you can do is offer good food, encourage your kids to eat it, and hope for the best. Know that you are not alone as you scrape the untouched remains of that delicious dinner into the trash, and move on to the next meal!
by Danielle O'Connell
Article Source:
http://EzineArticles.com/?expert=Danielle_O'Connell
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