As new year enters we find ourselves looking for resolutions or goals, many of them surrounding health. It is also a great opportunity as a family to assess what your kids are eating and how we can all move the line toward healthier more balanced nutrition.
My 14-year-old daughter is pretty good about eating her veggies, she literally eats cauliflower and broccoli steamed like its popcorn, but our 6-year old requires a little trial and error to get her to eat or even TRY veggies. Here are some ideas you can try to get your kiddos to make healthy food choices.
1. Give kids something to dip food into (veggie dip, ranch, ketchup, b-b-q sauce, nut or seed butter, etc).
*While some kids do not care for dips, many opt to dip foods into something, apples into PB, Veggie sticks into ranch, etc. a little sauce with a serving of veggies will not outweigh or impact the benefit of the actual vegetable or fruit.
2. Offer food in the priority order you want them to eat it. For example: protein and veggies first; carbs, fruits and treats last.
3. Presentation matters, plating the food in a way that makes it special or fun for a kid to eat:
- Make fun shapes (like an animal or funny face, stackable food you can use like blocks)
- Try to create a rainbow and try to find something of every color they will eat… tomatoes, carrots, yellow peppers, green beans, blueberries and grapes
- Use a special plate/bowl, spoon, chopsticks, etc. (Especially for younger kiddos, they may prefer a special spoon/fork, dish, if it will get them to eat what is on the plate, USE it!
- Put a face on it. - any opportunity to make a face - will attract the child's attention and make them more prone to trying it.
4. Let your child try something even if you don’t think they’re going to like it (and keep that thought to yourself so you don’t let your opinions affect theirs). Rule of standard in our home: You cannot say you do not like something until you have actually tried it.
5. Serve food prepared in different ways to find out if it’s just preparation they don’t like or truly that particular food. My oldest likes steamed broccoli, while my youngest does not care for the softer texture but will eat it fresh.
6. Offer choices of two or three vegetables and let them choose the one they want... peas, cucumber, or carrot today? (It gives the option of choice, while mom/dad have the ultimate Win by getting to eat a vegetable!)
7. Have your child help acquire the food, like taking them picking for seasonal fruits and veggies. We love apple picking and pumpkin picking. You can also let them help pick things out at the store. My youngest loves to pick out our fruit for the week.
8. Let your child help prepare their own food. Kids love to be helpers, so wherever possible empower them to help you in meal preparation. They will have the double satisfaction of Helping and Eating something nutritious they made.
9. Remember that there are always phases of food rejection with young children, it is totally normal, and fed at the end of the day is BEST! So try not to stress as you try to introduce healthier alternatives or options. Enjoy the process of discovering what works for your family and what you all enjoy to eat.
Happy Healthy Eating to you and yours!
