If you have kids, you know they can oscillate between bottomless pits and eating like a bird in the snap of a finger. Especially during a growth spurt, they just can’t seem to get enough.
Other times, they are verging on picky eating, and nothing is quite right. Unfortunately, you probably also know that in both extremes, it can sometimes be difficult to help kids choose healthy foods.
Unfortunately, you probably also know that in both extremes, it can sometimes be difficult to help kids choose healthy foods.
A CDC review noted that most children fall shy of major healthy eating requirements, including fruits, vegetables, and whole grains, while eating an excess of sodium and empty sugar and fat calories. (
1
)
In fact, in surveys conducted from 2003-2006, kids ranging from age two to eighteen consumed about 40% of their calories through nutrition-less foods, including grain desserts, pizza, and soda. (
2
) Clearly, we need to help our kids do better, but fighting another dinnertime battle is not the answer.
Healthy Foods Without the Fight
In 2002, researchers in Michigan surveyed college students to analyze their long-term responses to being coerced or forced as a child to eat foods they disliked. An overwhelming 72 percent of students who recalled being forced to eat certain foods retained distaste for that food as a young adult. (
3
) While you may win the battle to get them to finish their plate, it looks like you may be losing the war to raise healthy adults.
While you may win the battle to get them to finish their plate, it looks like you may be losing the war to raise healthy adults.
So, if we cannot simply let our children eat whatever they please in order to keep the peace, but we cannot force-feed broccoli and trade vitamins for stress, what is a parent to do?
The key is in presenting good-tasting foods many times in order to familiarize the child with the food. A survey published in the
Journal of the American Dietetic Association
noted that caregivers were only presenting their “picky” eaters with a new food three to five times before giving up. In reality, children need to see and experience a new food much more frequently – closer to 15 times – before they will begin to warm up to it. (
4
)
Top 10 Healthy, Good-Tasting Foods Kids Love
By creating a pleasant mealtime environment that presents varied, healthy, good-tasting foods to our kids, we are giving them a fighting chance at life-long healthy habits. Here are ten foods to begin to incorporate in your own family meals.
-
Nut butters.
A quick spoonful of protein and high-quality fat is an essential item in the parenting tool belt, but think beyond the peanut! Almond butter is loaded with more than three times the daily value of vitamin E, as well as high doses of minerals and B vitamins, and cashew butter forms a complete protein. (
5
,
6
)
Bonus Recipe
Some foods take on the flavors around them exceptionally well, and jicama is one such vegetable. Blend these flavors for a sweet, juicy snack your kids will love (and it also happens to be hot pink).
Ingredients:
Directions:
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