We all aim to rear happy, healthy children. This is why I decided that it was time to focus on healthy foods to eat. I I knew that for healthy eating, children needed lots of fruits and vegetables. There was just one little problem: my two toddlers would hardly eat any of them. In fact, my kids were disgusted with my first family ideas about healthy foods for kids.

It took some time, but with a little practice we discovered that we could improve our eating habits just by following three guidelines and using some sneaky tricks.

Follow the Food Groups

Zannat Reza, a registered dietitian and nutrition educator, says that the most important change a family can make is to focus on eating the minimum number of servings from each food group. This means 6 servings of grains, 5 servings of fruits and vegetables, 2 servings of milk and dairy and 2 servings of meat and alternatives daily.

Fruits and vegetables are an important part of our daily diet. Dark green and orange foods like spinach, broccoli, carrots and cantaloupe are especially nutritious with extra nutrients like Vitamin A and folacin. The problem is that your children can’t get those great vitamins and minerals if they won’t eat them! To avoid those big frowns and grumpy sounds, try one of these tactics:

  • Hide the good stuff. Chop the “yucky” veggies like spinach, asparagus and cauliflower into tiny pieces and toss them into your spaghetti sauce, casseroles or meatloaf. Donna, editor of recipestoday.com, uses the grater to sneak zucchini, carrots and broccoli into pizza, muffin batter and dips! 
  • Make faces with cucumber and apple slices to tempt and amuse your young eaters. 
  • Blend orange juice, fruit and shaved ice for a refreshing drink. Or treat the kids on a hot day to a juice Popsicle.

Fiber Facts

Most of your meals should focus on grains, fruits and vegetables. These foods are rich in vitamins, high in fiber and low in fat.

What’s special about fiber?

According to Dr. Mary Ellen Camire, a professor of Food Science and Human Nutrition, fiber regulates bowel movements, cleanses the system and reduces the risk of colon cancer. Fiber also creates a sense of satiety, or fullness, which stops us from eating more than we need. The best sources of fiber are found in whole grain breads, cereals, rice and pasta, as well as fruits and vegetables.

High fiber will make your body happy, but you may need to convince your taste buds:

  • Gradually introduce dark breads. As you use whole grain breads more often, aim for variety like pumpernickel, rye and multi-grain. 
  • Sprinkle a little flaxseed, bran or wheat germ onto breakfast cereal, yogurt or salad. 
  • Switch to brown rice or whole wheat pasta. Those finicky eaters probably won’t even notice the difference.

Cut Back the Fat

Though our bodies need some fat to function, saturated fats do little more than raise blood cholesterol and cause weight gain.

The best place to start is by leaving out the foods that don’t belong to the food groups, like chips, mayonnaise, and margarine. Cutting fat is easier said than done, but there are a few good places to start:

  • Replace solid (saturated) fats like shortening, with liquid (mono and polyunsaturated) fats like olive, sunflower and soybean oils.
  • Find some satisfying, low-fat treats. Create your own party mix by throwing together toasted oats, wheat squares, pretzels and raisins. Unbuttered popcorn makes a crunchy snack and for the kids, fruit gelled in sugar-free Jell-O is a great option.
  • Bake, broil, boil, microwave, and barbecue: all great ways to avoid frying foods.
  • Though Zannat Reza does not recommend fat-free products for children, adults can cut their fat by choosing lighter versions of foods like sour cream, peanut butter and cheese.
  • All milk contains the same 15 essential nutrients, which means that if you pick a milk with a lower fat content, all you lose is the fat. Reza says that chocolate milk is a great way to encourage family members to drink milk. Try this when introducing a lower fat milk, or experiment with milkshakes by throwing milk and fruit into the blender.
  • When you make a meal, cook a little extra and put it in the freezer. This way you always have a quick, healthy meal on hand.

Variety and balance are the keys to a healthy diet. You’ll still hear some grumbling from time to time, but with enough exposure even the pickiest of toddlers can learn to like healthy eating! With three basic goals and a few tricks to get the family started, we’re well on our way. 


 

References

American Dietetic Association

Camire, Mary Ellen, Ph.D, Professor
Dept. of Food Science & Human Nutrition
University of Maine
5738 Holmes Hall, Room 101B
Orono, ME 04469-5736
Phone: 207.581.1627
Fax: 207.581.1627

Dietitians of Canada

Reza, Zannat, MHSc, RD
Registered Dietitian and Nutrition Educator
Dairy Farmers of Ontario
Phone: (905) 821-8970 Ext 283

Smith, Donna
Editor, recipestoday.com
Katy, Texas

US Department of Agriculture
Nutrition and Your Health: Dietary Guidelines for Americans