The Parenting Center E-zine

NUTRITION FOR CHILDREN AND FAMILIES
by Rachelle Tannenbaum

Choose Foods Wisely

• Make healthy foods convenient. All too often, “quick and easy” equates to “unhealthy” when it comes to choosing snacks. But this does not have to be the case. Put baby carrots or celery stalks in snack-size plastic bags for a grab-and-go snack. Place a bowl of fruit prominently on the counter. And keep the chips and cookies out of your house—you can’t be tempted to eat what you don’t have!
• Healthy choices are often as easy as making simple substitutions. Instead of white bread, go for whole wheat. Instead of marinara sauce from a jar, heat crushed tomatoes with a bunch of spices (it’s healthier and much cheaper!). Instead of soda, try water. If your kids crave the carbonation, go for seltzer instead, or mix seltzer with fruit juice to create homemade “soda.”
• Make foods appealing. For example, use cookie cutters to cut sandwiches into fun shapes; use colorful foods such as red and yellow peppers; use raisins to make a smiley face on top of a bowl of oatmeal. The possibilities are endless here.
• Eat junk foods in moderation. If you forbid them altogether, then they will acquire that air of mystery that makes them so appealing. Instead, keep soda, candy, etc. as "special occasion" foods. And again, make healthier substitutions whenever possible. For example, instead of ordering out for pizza, make your own using whole-wheat crust and fresh tomatoes. Your kids will enjoy helping you make it, it’s cheaper, and it’s much better for you.

Changes in Latitudes, Changes in Attitudes

• Don’t eat in front of the TV. This tends to lead to mindless eating, where we eat larger-than-usual amounts, not out of hunger, but simply because the food is there.
• Don’t force your kids to eat everything on their plates. This just teaches them to continue eating after they feel full. Instead, put away the leftovers. They can always eat it later. (And if you start by putting smaller portions on plates to begin with, then this will be less of an issue.)
• Get your kids involved. Have them help you with menu planning, shopping, and cooking. Even very young children will enjoy this. For example, in the store they can help you look for foods on a shelf. They can dump ingredients into a bowl, help you count eggs as you crack them into a bowl, or do basic food preparation. (I have one set of friends whose toddler loves tofu. They put the tofu on a cookie sheet on the floor so that he can reach it. He slices it with a plastic knife, feeling very proud of himself. Next he “helps” his mom drizzle olive oil over it by holding her wrist, and then he sprinkles bread crumbs over the top before it goes into the oven. He’s the only child I’ve ever seen who begs for more tofu at dinner!)
• Not everyone has to like every food. Just like adults, children will have preferences based on taste, texture, etc. If you’ve got a kid who likes most vegetables but hates one particular kind, it’s not the end of the world.
• Watch how you talk about vegetables. If you consistently say or imply that fruits and vegetables don’t taste as good as other foods, then your kids will pick up on it. It’s fine to have specific preferences for one type of vegetable over another, but that’s different from disparaging all vegetables.
• Avoid using dessert as a reward for eating other foods. There’s nothing wrong with dessert, but this just sends the message that sweet foods are “yummy” while other foods such as vegetables are necessary evils that can’t possibly compare in tastiness.

THE PARENTING CENTER LINKS

• KidsHealth has tons of information on nutrition in separate sections for kids, teens, and parents.
• Keep Kids Healthy contains information about all aspects of children's health. Among other things, you can sign up to receive free newsletters that are customized based on your child's age.
• Healthy Eating Habits for Children has easy, practical tips on shaping your child’s eating habits.