If you teach your kids to eat healthy early on, chances are they’ll take the lesson along into adulthood. The Kids Health Organization recommends making kids part of the process of planning and preparing healthy food. Always avoid battles over food and offer a variety of meals so kids get exposed to different foods and tastes.
Meals at Home
The Kids Health Organization recommends eating together as a family as often as possible. That way you can be a role model and offer healthier options to share as a family, rather than making the kids feel like you’re pushing the food on them. When serving meals at home, make sure you include proteins, whole grains and vegetables. Be creative when introducing veggies to the diet.
In an article for Dr. Spock’s website, dietitian Mary Silva, M.S., R.D., suggests mashing sweet potato instead of regular potatoes for a change of taste. You can also try cutting veggies in fun shapes using cookie cutters or offer raw vegetables with cheese sauce for dipping. Making fruit juice the drink of choice is another easy way to introduce the required fruit servings in your child’s day.
Meals on the Go
Basically anything you cook at home can be packed in a plastic container and taken along if you will be on the road for some time. If you’re caught out without food though, you’ll need to hunt through menus to find something your kids will like that is also healthy and nutritious. Eating healthier at a fast-food restaurant is possible if you stick to the basics, according to Keep Kids Healthy. For example, a cheeseburger has 280 calories and is a good choice for kids, as it also provides some calcium. On the other hand, the Double Quarter Pounder with Cheese packs 760 calories and is too big even for most adults.
Healthier choices when eating out would be a baked potato rather than French fries, a salad or even a thin-crust pizza, especially if you can convince your kids to eat the veggie one rather than one that comes with just cheese. A yogurt parfait, veggie burger or an egg on a muffin can all be good options for breakfast. For drinks, choose a 1-percent low fat milk box or fruit juice.
Snacks
Get rid of low-nutrient snacks so they’re not an option at home when the kids get hungry. Chips, chocolate, candy and pastries should not make the bulk of the snacks in your kitchen cupboards. Replace them with healthier options such as whole wheat crackers, peanut butter and fruits. For a more candy-like treat buy dried fruits and trail mix. You can also add cereal to the mix and make up small snack sized bags so your kids can simply reach for one when they want a snack. This also makes it easier to take snacks along.
Getting kids involved in the shopping process can make them more likely to try something new. For example, take your kids along and let them decide what fruit they want to try this week. If the kids like Jell-o, the Keep Kids Healthy organization recommends adding some chopped fruit to the mix.
Member Comments