You want your children to eat healthy foods. But wanting and
getting aren’t the same
thing.
“Anyone who has tried to make a child eat certain foods knows
how frustrating it can
be,” said Judy Harrison, a food and nutrition expert with the
University of Georgia
Extension Service.
Gail Hanula, who coordinates a cancer education project for the
UGA Extension
Service, agrees. But both say it’s not impossible to get
children to choose fruits and
vegetables over sweets and chips.
Here are some tips:
* Start with your own plate. Children notice whether you eat
your fruits and
vegetables. Be a good role model.
* Serve new foods along with familiar foods.
* Introduce them to unknown tastes by telling them what to
expect. Is the taste or
texture similar to something they like?
* Encourage your child to take just one bite.
“Eating one bite is manageable for a child,” Harrison says. “But
making her clean her
plate not only sets the stage for battle, but may be forcing her
to overeat.”
* Keep the serving sizes small. A large portion can intimidate a
child.
* After trying something new, ask your child what he thought. If
he didn’t like it, try
again when his taste buds have grown up a little bit.
“Even if a child dislikes a vegetable one time, don’t give up,”
Harrison says. “As a
child grows, his taste buds change. Vegetables that were too
bitter once may taste fine
later. And the more you serve a vegetable, the more familiar it
becomes.”
* Children often enjoy raw vegetables more than cooked because
the flavor is often
milder. If you do cook them, try a variety of methods. Avoid
always frying or
sauteeing vegetables. Instead, try steaming, broiling, baking or
grilling.
“Nutritionally, fresh and frozen vegetables and fruits are very
similar,” Harrison said.
“Commercially frozen produce is processed soon after it is
picked. Canned fruits and
vegetables do lose some nutrients because of the heat used in
processing.”
* Children usually like fruit because it is soft, easy to chew
and tastes sweet. Buy a
variety of fresh in-season fruits and make them easily available
to your children.
“Many fruits have an edible peel,” Harrison said. “But that
doesn’t mean your child
will eat it. The peel adds fiber to the diet, along with
vitamins and minerals. But eating
a peeled peach is better than eating no peach at all. It’s a
healthier choice than eating
chips.”
Snacks are crucial for growing children. Just make sure the
snacks contribute nutrients
and not empty calories to their diet.
“If children develop healthier food habits early, they will have
a solid foundation for a
lifetime of good eating,” Harrison said.
