Trying to sneak healthy foods past resistant lips is hard. Most of us have tried. And failed. We’ve played the “choo-choo” game, attempted flying around the table like an airplane trying to land in the oral hangar, or laboriously disguised vegetables into octopus shapes and self portraits hoping to entice kids to eat them. And what do we get? A half chewed blob of squash hurled out of their mouths and into our laps. Despite protests, however, serving healthy foods is important. According to the National Center for Health Statistics, 19% of kids are now overweight. So, how do we get kids to love broccoli, crave zucchini, and how much do they need?
As a start, remember that children are imitators. It is important for parents to make efforts to eat healthily also. If parents aren’t eating vegetables, kids will think that is normal. If healthy meals are served, kids will grow up thinking eating healthfully is natural.
To help children develop a balanced diet, begin by trying one new or previously refused veggie or fruit per week. Reintroducing foods regularly increases chances of acceptance as it sometimes takes up to sixteen separate tastes before kids begin to like the vegetable. Initially kids may just shove peas around the plate, but this is all part of the acceptance process. Encourage a taste, but never force a food to be consumed.
Take kids along to the grocery store. If kids are involved in planning and preparing meals, their willingness to try new things increases. Fresh produce can be expensive, so try using a mix of fresh, canned, and frozen.
Until farmers learn to cross breed broccoli with chocolate, veggies may never be demanded at mealtime. In the meantime, try adding soy sauce to stir fries to help mellow veggies’ bitter tastes, offering dips with fruits and veggies, or cutting veggies into different shapes. While kids begin trying new foods, be sure to offer old standbys as well. For additional recipe help and serving recommendations, try the appealing suggestions recommended at MyPyramid.gov.
Keep in mind that food is a division of responsibility. It is a parent’s job to provide appropriate foods and portions, and it is a kid’s job to decide which ones and how much to eat.
Do not force kids to clean their plates, as this encourages overeating when full. The purpose of food is to be consumed as energy for the body. As suggested on WebMD.com, overeating can be the result of parental pressure.
Try serving five fruits/vegetables per day. Use the cupped palm of a child’s hand as an estimate of an individual portion size.
Teach kids to follow internal cues for hunger, instead of external influences. This means letting kids’ stomachs decide when they are hungry rather than the idea of food from watching T.V. or eating out of boredom.
Keep sweets out of reach of wandering hands, and minimally stocked. Kids do not have the option of reaching for cookies or chips if they aren’t in the house. As kids get older, they have more access to fast food and junk food when out with friends. Being responsible for your groceries keeps things in control at your home.
Obesity puts kids at risk for heart disease, diabetes, high blood pressure, and low self esteem. Helping kids learn to appreciate fruits and vegetables will help reduce those risks while promoting a healthy future.
