By: Michelle Klein
Is your child a picky eater? Are you struggling to get them to eat vegetables and fruit? Here are some helpful tips for alluring your child into healthy eating. ***BONUS: Some of our favorite recipe links at the bottom***
It is the end of a long day. Your children woke up exceptionally early this morning and are full of…let’s say – “extra personality”. Lucky you 😉. The last thing you want to do is prepare dinner, because let’s face it: your mental load is just at capacity. Regardless, you do what all parents do. You dig deep and you finally pull it together. Victory…Not quite. As you’re putting it on the table, it starts. “Ewwwww I don’t want THAT!” or “What is that? I don’t like that!”
Ah the call of the child who does not want to eat healthy. M is a Mac and Cheese monster. He would literally eat it all day, every day if I let him. Fortunately, we have also worked hard at healthy eating. So, all my children will also enthusiastically eat healthy foods too. How do I do it? Here is my recipe for success:
1. Grow Your Own Food or Pick Your Own Food at a Local Farm –
We do both. We grow a lot of food in our garden, but we are also members at our local farm where we love picking our own food. This is my greatest secret weapon. My children will literally walk through our garden ripping off pieces of kale and parsley, and stuffing it into their mouths. Who does that? My babies! Picking your own food is just FUN and children thrive in fun experiences. Use this to your advantage! The added benefit is you are giving them food that is fresh and loaded with nutrition. Plus, you know exactly where it came from.
2. Don’t make special meals –
I get it. They are refusing to eat and you need them to eat before bedtime. There is a fine line here. I’m not suggesting that you make them eat sushi or spicy foods. However, if I make a family friendly dinner, I am NOT making a completely different meal for my kids. They are expected to at least try their food and most times they like it. If they do not and refuse to eat anything, I know not to make that in the future and I offer them something pretty plain before bed. I do not make them a brand new, complete meal. The trick is to let a little time lapse between dinner time and the offered alternative.
3. Teach Them Young –
As a baby, mix their food altogether. It took me three kids to figure this one out 🤦🏻♀️. With B, I do not separate out his peas, chicken and rice. I am teaching him from a young age, that food is delicious when we mix it together. That way when I make a casserole, he does not turn up his nose when he sees it mixed together.
4. Be Sneaky –
Cut up veggies very small and sneak them into tomato sauce. In the past, when J and M were toddlers, I would finely chop up bell peppers, spinach, and zucchini and add them to my sauce. Think food processor small. You can hide a lot of different vegetables in tomato sauce. Now, my children love most vegetables and fruits.
5. It’s All About Presentation –
Make it look pretty on the plate. There is a reason why chefs go through so much trouble with presentation. It makes it more appealing to the person who is eating it. My kids love those plates with dividers when they are eating raw vegetables. It makes it more fun for them. I also have cute cut outs to inspire them to eat them. This is what I use: Sandwich Cutters & Veggie Cutters.
6. Talk to Your Children about Nutrition and Read Books That Encourage Good Nutrition –
Surprise, surprise – the teacher in me is encouraging you to read books again! Books are an excellent gateway to introducing topics to your children. I have also found if my children understand why something is important, they become more invested in it. J is an endless sprinkler head of questions. He has such a hunger for knowledge and really enjoys learning about the nutritional benefits of certain foods.
7. Let Them Help You Cook –
Something magical happens when you let your child help you cook. For starters, they become invested in their own food and want to eat it. It gives them a sense of responsibility and makes them feel proud for making their own meal. As a result, they are much more likely to eat it. They also love the extra attention AND you are teaching them a life skill at the same time! It’s a win win – just ignore the mess. M is going to be a chef someday. He absolutely loves cooking and prepping food! My hunch is your children will enjoy it too. Lately, I have been teaching them how to safely make scrambled eggs and chicken sausage for breakfast.
8. Pack Vegetables and Fruits for School Snacks –
I have found 90% of parenting is out manipulating your child 😂. I know I am my child’s safe space. I know they might complain to me about eating a certain fruit or veggie, but they will NOT complain to their teacher. I use that to my full advantage and typically pack an assortment of fruits and/or veggies for their school snacks. The added benefit is fruits and veggies are nut free, which also makes it safer for children with nut allergies. J and M both have close friends with nut allergies, so we are sensitive to making mealtime safe for all.
9. Ice Cream for Lunch –
This one will surprise you. It’s important to teach your children healthy living, but it is also important to treat them every now and again. I have also been known to bribe on occasion. In the end, it’s also about building lasting memories with your children. So have fun and stay healthy!
Family Friendly Recipes
I need simple, easy and healthy recipes for my family. These are some of our favorites. You’re welcome!
Creamy Shrimp and Zucchini Skillet –
Almost Homemade Chicken Pot Pie – I cheat and buy the store made crusts
Tex Mex Chicken Salad – I buy rotisserie chicken to make this fast and easy
Healthier Ground Chicken Enchiladas – I add rice and corn to the mixture too.
Old Bay Shrimp Burritos – these are delicious
Broccoli Rabe and Sausage Pasta
Spinach and Artichoke Casserole – I add rotisserie chicken and broccoli to this dish too. I also buy the premade alfredo sauce lol!
School Night Sausage Stroganoff – Not necessarily healthy, but way too delicious to ignore!
One response to “Victory Achieved! The Miracle of Getting Your Children to Practice Healthy Eating”
This is awesome!!!