Monday, December 10, 2012


Have a picky eater? 
Here are 10 PRACTICAL ways to get your little ones to eat their veggies – and other new foods! 

 
 
“No Thank You” Bite  This one isn’t just for veggies but all food.  Face it, some things kids just don’t like (just like some food YOU just don’t care for!).  You don’t want to force your kid to eat everything but they do have to at least take a bite.  Afterwards, if they don’t like it, they just need to say, “No thank you!”  Not “EWWWW”, not gagging, not spitting it back out. 
*Bonus - a little lesson on manners!


 
Do NOT be sneaky  There are recipe books out for how to sneak veggies into your kids' food WITHOUT them knowing!  No way Jose!  Go ahead and put the pureed veggies in your cheese sauce or smoothie but TELL THEM (maybe wait until they are a few bites or sips into it and talk about how yummy it is first).  Let them see that they are eating veggies AND enjoying them!

 
 
Shop with them   As you walk around the produce section, get them involved!  Encourage older kids to walk around and explore the goods!  For the little guys cooped up in the cart, be sure to hand them some produce to explore.  They should be looking, touching, and smelling the different produce (be sure to hit up some things like ginger, ripe peaches, lemons… to smell).  Every week have them pick out a new fruit or veggie to try (later they can help you prepare it!). 

 
Cook with them  Get them involved in the kitchen with you!  It gives them a real sense of ownership and they are more likely to try something that THEY made! 
*Bonus - you’ll be making fun memories, not just healthy food J


 
Raw vs Cooked Taste Test  Once the veggies are washed, put some raw ones aside.  When the cooked ones are done, put both on their plate.  Make it a fun game to see what one they like better - You might find out that they like raw crunchy carrots and not a fan of steamed ones!  While I don’t encourage short-order cooking (cooking different food for picky eaters), if they do like the raw veg, remember that in the future!  Always pull out a few raw ones for them (but keep putting the cooked ones on the plate too so they get used to seeing them).  Keep the raw ones in mind for snacks too!

 
Have FUN with Food  I do this all the time for snacks!  My 8 year old loves “surprise snack”.  He can’t look at what I am making (a stipulation we have is that he HAS to eat whatever I fix him or I won’t do “surprise snack” again - I try to do foods he likes).  This can be as simple as arranging slices of fruit in the shape of a smiley face or giving foods goofy names.  The other day I made the kids “monster eyes”, which were really slices of bananas smeared with peanut butter and topped with a raisin.  As they munched I would exclaim, “Ewww!  I can’t believe you’re really eating monster eyeballs!  That is soooo gross you guys!”
PS - When plating your kids dinner, try to make it look appealing - use contrasting dishes if you have them.  Insead of putting green broccoli on a green plate, put it on a yellow one to make it stand out and look bright and fun :-)  Yep, broccoli can look fun!
 

 
Dip, Baby, Dip  Kids like to dip, plain and simple.  Ranch, ketchup, honey, yogurt, Nutella, hummus, salsa, peanut butter…  Find out what they like!  Don’t just get creative with the dip but with the way you serve the veggies or fruit.  Cut them in strips or shapes to make dipping even more fun!

 
 
Get Growin’!  If you don’t have one already, start a little garden.  Don’t have a yard or it’s too cold?  Do a little on your window sill!. When a child sees the magic of a tiny little see grow into FOOD they will be amazed and eager to give it a taste!  Start small with an herb like cilantro to make a fresh salsa (that they of course help you make too)!
*Bonus – Built in science lesson!
 
 
 
Bring on the super powers!   What kid doesn’t want super powers?!  Do a quick Google search on what you plan on serving to see how our bodies benefit from it.  I do this with a lot of food, not just veggies!  For example, chicken is a great source of protein.  Be sure to tell the kids how eating the chicken is going to make their muscles big and strong.  After they take a bite or 2, be sure to have them flex for you.  Give their bicep a little squeeze and prepare to be amazed that they are already getting stronger!!!  The next day while they are hanging from the jungle gym exclaim, “Wow!  That chicken really made you strong!  Look at you swinging away like monkey!”  OR at the table I will say, “Oh no!  I put peas on your plate.  Whatever you do, DON’T eat them!  They will make you way too strong!”  Sure enough with a mischievous grin, a few peas will start making their way into your little one's mouth. 


 
Monkey see, monkey do!  Don’t be a “Do as I say, not as I do” kind of parent.  Kids won’t want to eat broccoli if daddy always leaves him on his plate (hint hint to my hubby!).  When they see you enjoying healthy food, they will want to try it too!  My daughter was never a fan of avocados, which my husband and I love!  After seeing us repeatedly chowing down on them and always offering her some, she now loves them!  Be sure to talk about how yummy the food is so they hear how much you like it!

 

When life just gets too crazy and you realize that your kids just aren’t eating how you want them to that day or you want to give them an extra boost...  There is a way to CHEAT!  If there is a day that you will on the go and afraid your kids won’t get the nutrition they need, here is my FAVORITE go to -The Greens!  I take them every morning to boost my immune system, alkalize (diseases HATE alkaline bodies), and for energy by giving my body the right stuff.  PLUS feeding your body the right stuff CURBS CRAVINGS!  One little orange flavored scoop is equivalent to 4+ servings of organic fruits and veggies!  Mix it in some juice (our favorite is orange or strawberry/banana/orange) and you’re done!  At least you know that your kids got in 4 servings before they even finish their morning Barbie Princess movie (can you tell what my 3 year old daughter is into right now?!).  When my kids see me mixing mine (I do 2 scoops for 8+ servings) they come running for theirs!  How cool is that?!
 
 
 

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