Many parents have concerns about their kids' diets, but most kids glean adequate nutrients from their diets throughout the week. Some parents, however, have children who refuse to eat healthy foods. Every meal turns into a struggle to please the child's palate and to meet his nutritional needs. It can be done, however. With a bit of forethought and planning, you can create a healthy menu for your kids.
Step 1
Sit down with your child. Ask him which foods he likes. Although he may begin naming candy bars and chips, encourage him to talk about foods from every food group. You may be surprised to learn that your child has been introduced to a variety of foods at school or daycare. These might well be healthy foods that you may not cook at home, but that you would be willing to add to your menu. Write down his answers.
Step 2
Tell your child about specific foods and their nutritional value. You might say, "Milk helps build strong bones," or "Oatmeal is good for your heart." Some kids change their minds about foods when they understand how they benefit their bodies. You may find your child is more open to experimenting.
Step 3
Review your previously compiled list and begin to assemble recipes, incorporating foods from various food groups that appear on the list. For example, if your child named peanut butter, apples and waffles as favorite foods, combine the three to make a healthy snack or breakfast. Use whole grain waffles and substitute any unhealthy selections with their healthier counterparts. For example, you might substitute low-fat frozen yogurt for ice cream and top it with fresh fruit rather than chocolate syrup and whipped cream.
Step 4
Enlist your child's help to complete your healthy menu. By allowing your child to choose the foods he eats on any given day, he learns how to make good choices. Additionally, he may be more compelled to eat foods he has chosen as opposed to those that are chosen for him. Eat your meals together as a family.
Step 5
Allow your child to select occasional treats, such as candy and cake. Remember, a healthy diet is about balance. Your child can maintain a healthy diet while eating an occasional high-fat or sugar-laden snacks. Eliminating these foods from the menu entirely might create a greater yearning for them.
Things You'll Need
- Pen
- Paper
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