It can be difficult to get your children to eat food that is healthy and nutritious, especially when most of the foods marketed towards kids are full of sugar, salt and additives. The secret to getting your children to eat better is to make eating fun. Present them with a plate that is colorful or arranged in a fun shape and they will be eating it without a second thought.
Apples
Most kids like the taste of apples -- plus they're low in calories, packed with vitamin C and a whole, unpeeled apple contains around 5 g of fiber. Many parents take apples and alter them to make them more kid friendly, but unfortunately, eliminate much of the nutritional benefits they contain. For example, while applesauce and apple juice may seem like sensible variations, they both juice have less fiber and more calories and sugar than a whole apple. Also if you decide to peel the skin, you eliminate over half the protein. A better option is to simply slice the apple, leaving the skin intact, and serve it with some yogurt for dipping.
Peanut Butter
Even though peanut butter is a high fat good, it is loaded with protein and fiber. You can mix peanut butter with your child's favorite flavor of jelly to make a classic peanut butter and jelly sandwich on whole-wheat bread, or you can spread it on a graham cracker. A peanut butter and banana sandwich is another variation. Kids also love eating ants on a log, which is simply is a stalk of celery filled with peanut butter and topped with raisins. When shopping for peanut butter, you can eliminate added sugars and trans fat by buying the natural version.
Trail Mix
Instead of purchasing the trail mix that is already made at the store, allow your children to help you make some at home. This not only makes for a fun project, but it also gives you the ability to control how much sugar or salt makes it into the mix. Use ingredients that are both healthy and tasty including dried fruits, hulled sunflower seeds, peanuts, miniature pretzels and unsweetened coconut flakes.
Vegetables and Hummus
Most kids will look at you in confusion if you present them with a platter of vegetables, but when you add a dip, such as hummus, you will see them dig in. Simply place a small amount of hummus into a bowl and serve it with sliced zucchini, bell peppers, celery and carrots. This is a food that can be eaten at home or easily packed in a lunchbox and eaten as a side dish.
References
- "Healthy Food For Healthy Kids"; Bridget Swinney; 1999
- "365 Foods Kids Love To Eat: Nutritious and Kid-Tested"; Ellison and Gray; 1995
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