We are sure there are days that you may deal with a picky eater. Trying to get kids to eat well can be a challenge and we wanted to share some lessons to help guide your kids to choose the better option.
- Make a schedule: Kids need to eat every three to four hours: three meals, two snacks and a lot of fluids. Planning for this, your child’s diet will be much more balanced and will be less cranky. To help with not having to stop for fast food while on the go, take a cooler that is stocked with carrots, pretzels, yogurt and water in the car.
- Plan dinner: A good dinner doesn’t have to be fancy, but it should be balanced, with whole-grain bread, rice or pasta; a fruit or veggie and a protein like lean meat, cheese or beans. If thinking about planning a week’s menu, plan just a couple of days at a time.
- Don’t become a short-order cook: Don’t get into the habit of making two dinners – one you know the children will enjoy and one for you and your spouse. Prep one meal and serve it family-style so the children can pick and choose what they want. Kids often mimic their parents’ behavior, so one of these days, they will eat most of the food you serve to them.
- Bite your tongue: Try not to comment on what or how much your kids are eating. Remember you have done your job as a parent by serving balanced meals and your kids are responsible for eating them. Be as neutral as possible. If you play food enforcer – saying something like “eat your veggies” – your child will only resist.
- Introduce new foods slowly: Children are new-food-phobic by nature. You may have to tell them that their taste buds have to get used to the flavor before they will like the taste. If you feel like your child isn’t getting enough nutrients or is behind in growth, discuss with your pediatrician the possible benefits of adding a nutrition shake to their eating schedule like PediaSure Grow & Gain Kids’. You could also tell them that their hero likes eating peas to make him/her big and strong.
- Dip it: Another way to help your child to eat their vegetables, experiment with condiments and dips. Your child could try a carrot with ranch dressing, ketchup, hummus or salsa.
- Make the morning count: Most families don’t eat enough fiber on a daily basis and breakfast is an easy place to sneak it in. Look for a high-fiber cereal or you could make a batch of whole-grain pancake or waffle batter that can last all week.
- Try this recipe that serves five: Sift together 2 cups of whole-wheat pastry flour, 4tsp. banking powder, 1/2tsp. salt and 2tbsp. sugar. When you are ready to cook, mix in 2tbsp. ground flax meal, 2 cups water, 2tbsp. canola oil, 1/4tsp. vanilla and 2tbsp. applesauce.
- Sneak in soy: Even if your kids don’t have a milk allergy, soy milk, in moderation, is a great source of healthy phytochemicals. Most children don’t like soy milk but they won’t notice if you hide it in a recipe that calls for milk, like their oatmeal, mashed potatoes, and sauces.
- Sprinkle a little sugar: You may get your child to eat their cooked carrots with a little bit of brown sugar or you may have to put a little bit of sugar on their fruit. Know they will eventually grow out of needing the extra sweetness, but in the meantime, they are eating their fruits and vegetables.
- Get the kids cooking: When your children get involved in the choosing and prepping the meals, they will most likely be more interested in eating what they have just made. Take them to the store and let them choose the produce. When they are old enough, allow them to cut up vegetables and
mix them into a salad. - Allow treats: Having less healthy foods on occasion keeps them from being forbidden and becoming more appealing. You can call candy, soda and cookies “sometimes” foods. Buy healthy cereal like Cheerios and Raisin Bran, but allow your kids have sugary cereal when they visit their grandparents or when you take a vacation. Every so often treat them to McDonald’s for lunch.
- Have fun: The more creative the meal is, the greater variety of foods your children will eat. Make smiley-face pancakes and give food silly names; like broccoli florets are “baby trees”. Anything that is mini can be a hit. Try using cookie cutters to turn toast into hearts or stars.
- Be a role model: If you or your spouse are constantly on a diet or have erratic eating habits, your kids will grow up thinking that this sort of behavior is normal. Be honest with yourself about the kinds of food messages you are sending. Trust your body to tell you when you are hungry or full and your kids will learn to do the same.
- Adjust your attitude: What your kids eat over time is what matters. Having some popcorn at the movies or having an ice cream sundae are some of life’s real pleasures. As long as you balance these times with smart food choices and physical activity, your children will be fine.
R.C. Keller & Company is a fourth-generation family-owned independent insurance agency. We have served the Schaumburg community and surrounding areas since 1910. Since being independent we do the shopping for you. We work with multiple carriers to get you the best coverage at the best price. If you are in the market for home, auto or business insurance give one of our licensed agents a call at 847-907-4520.