Adults always seem to want to begin new habits involving losing weight and/or eating healthier. But don't overlook what your kids are eating too. After all, childhood is the best time to get your kids started on a lifetime habit of choosing healthy foods.
My 7-year-old some is amazing about eating his veggies and has turned out to be quite a little foodie; however, my 8-year-old son is another story. I find myself getting really creative about how I get him to consume fruits and veggies.
Here are 11 things I've done that have helped my kids make better food choices.
1. Offer something to dip food into
It can be veggie dip, ranch, ketchup, BBQ sauce, salsa, nut or seed butter -- when you're a kid, everything is better with dip!
2. Offer food in the order you want them to eat it
I love to put a charcuterie tray with fruits, veggies and a few nuts while I cook as an appetizer... see how I snuck that in there!
3. Plate food in a way that makes it special
- Make a fun shape (like an animal or funny face).
- Create a rainbow and try to find something of every color they will eat… tomatoes, carrots, yellow peppers, green beans, blueberries, grapes… and more!
- Serve different foods that are all the same color!
- Use a special plate/bowl, spoon, chopsticks, etc. Sometimes my daughter used baby brother’s spoon for her applesauce… I say, whatever gets the job done!
- Put a face on it. For food like bananas and oranges where you remove a thick peel before eating, use a permanent marker to draw a funny face.
4. Serve food prepared in different ways
They don't like something the first time? Try it prepared another way. That way you'll find out if it’s just preparation they don’t like or truly that particular food. My oldest son doesn't like the texture of blackberries, but if I add them to a smoothie he loves it and the color it makes. He also doesn't like sweet potato, but he tries sweet potato fries.
5. Let your child try something new... even if you don’t think they’re going to like it
And keep that thought to yourself! Don’t let your opinions affect theirs. ONE WORD...Pomegranate....have your child try Pomegranate
6. Offer a choice from two or three vegetables
Then let them choose the one they want... broccoli, carrots, or sweet potato?
7. Ask your child to take two bites
Most of us have heard of the one "no thank you" bite, try offering two bites.
8. Have your child help acquire the food
They're more likely to try it if they've helped get the food, whether it's letting them choose what veggies to buy at the grocery store, taking them out picking seasonal fruits and veggies, or growing your own. We love picking strawberries and blueberries and growing cucumbers, green beans, and tomatoes. Also, I let them help me wash and prep the fruit before adding to the fridge.
9. Let your child prepare their own food
My boys are 7 and 8 and during the height of the pandemic, I was working from and home and they were constantly asking for snacks. I set a section aside in the fridge with options you can get without asking. Generally, it last until lunch time. Also, they are able to make their own sandwiches.
10. Write a "recipe" or "menu" with your child
Then follow it to make lunch or a snack. Examples of easy menus or recipes for young kiddos:
- Sandwiches (PB&J, cheese, turkey/ham, etc.)
- Ants on a log
- Sliced apples with peanut butter
11. Get creative and try new things!
That might mean that mom or dad might try something they think they don't like too!
Laura Miller is the publisher of Macaroni Kid Appleton-Waupaca-Oshkosh, Wisc.
