When kids turn up their noses at healthy food, resist the temptation to give them processed snack foods that will fill them up but not give them the nutrition they need. Instead, find healthy foods they like, or change the way you cook foods that are good for them. Engage them in the process, including meal planning, shopping and preparation. Explain how each food is good for them. According to Kids Health from Nemours, kids who eat dinner with their families are more likely to eat healthy foods.
Blend Smoothies
Your kids are likely to enjoy tasty smoothies made with healthy ingredients. Mix berries, a banana, yogurt, flax seed, milk, a serving of fresh spinach and some ice in a blender. If it needs sweetener, use a tablespoon of honey. A delicious smoothie can provide your child with half her daily requirements of fruits and vegetables.
Make Vegetables Fun
Kids who regularly push the vegetable platter away may enjoy eating them with tasty dips that are also healthy. Guacamole made with fresh avocados, cilantro and a little bit of lemon juice provides additional nutrients and makes their vegetables taste even better. Other dips they may enjoy include yogurt mixed with taco seasoning or onion dip mix or salsa made with fresh tomatoes, cilantro and other vegetables you can mix in the food processor.
Tempt Your Picky Eater
If your kids are picky eaters, the Mayo Clinic recommends using cookie cutters to shape their foods. They may be more likely to eat a sandwich cut with a fun shape than the standard square sandwich. Surprise them by serving breakfast for dinner. Your breakfast may be filled with healthy foods, but because it's out of the ordinary, they'll think it's a special treat. The Mayo Clinic also advises letting your children pick fruits and vegetables out at the grocery store. Let them choose items that look interesting to them, which makes it more appealing.
Hide Nutritious Foods
Whether you make muffins from scratch or use a mix, you can add healthy ingredients to raise the nutritional value. Run steamed zucchini, summer squash, cauliflower or pumpkin in the food processor, and add it to the batter. Put some raisins, nuts and seeds into the batter for extra crunch and nutrition. According to Keep Kids Healthy, you can hide pureed or grated vegetables in pasta sauces, soups, pizza, even pancakes.
Keep Them Cool
Mix strawberries in the blender with apple juice. Place in ice trays and put into the freezer until it is half frozen. Add sticks and freeze until the cubes are hard. Kids will enjoy eating frozen fruit pops as they nourish their growing bodies.
Create Salads That Taste Good
Kids who don't like salad might change their minds if you add more color and interesting flavors. Start with a bed of mixed greens. Pile on some sliced red and yellow bell peppers, tomatoes and cucumbers. If your kids enjoy sweeter flavors, add strawberries, grapes, orange slices or raisins. Sprinkle on some sunflower seeds, and finish it with a honey mustard or raspberry vinaigrette salad dressing.
Make-Your-Own Tortilla Pizzas
Give each child his own tortilla. Provide a variety of nutritious toppings, including pizza sauce, diced bell peppers, onions, mushrooms, olives and tomatoes. If your child likes meat, offer chicken, ham, ground beef or other leftover meats that are chopped or diced. He can top the pizza with shredded cheddar and mozzarella cheese.
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