How tough is it for you? A lot of kids grow up eating practically everything but then around the toddlerhood decide to become picky and refuse to eat. How do you handle it? The magical formula states that we should fill half of their plate with colorful vegetables and fruits and split the other half between whole grains and healthy protein.
It is extremely hard to force them and may be easier to try to make the food look fun, enticing them to want to try it. Add a story that what they eat will make them strong like their favorite super hero or grow up like their favorite cousin. And most importantly still make their favorite foods, just improvise. For example, you could spread fresh tomato sauce on whole-wheat pita bread and top it with part-skim cheese and veggies. Bake it in the oven and serve them this version of pizza that delivers a serving each of whole grains, dairy, and vegetables. Or serve meatballs made with ground turkey and whole-grain breadcrumbs with zucchini noodles or other healthy pastas.
As often as possible, make it a point to always eat together. So that the kids can see their parents, siblings, eat the same foods and this becomes a family tradition.
Cook together!! When kids feel like they’re involved in the prep of mealtime, they may be more interested in eating the foods that you make. Make meal prep a family affair by allowing children of all ages to provide some hands-on help. Younger kids can assist with stirring and adding ingredients, while older kids can help chop veggies and fruits or even whip up parts of a recipe on their own. Baking is probably one of the easiest ways to involve your kids in the kitchen and yes, there are a ton of healthy cookie recipes out there.
Start talking about the benefits of healthy eating as soon as they can understand you. Make sure they know this is important for everyone, including yourselves as their parents. As your kids get older, it will become easier to help them understand the importance of a balanced diet and how healthy eating will benefit them. Especially if they become involved in physical activities, such as after-school sports or dance, talk to them about how nutrition impacts their performance and how the foods they at will fuel their energy.
