Day by Day Nutrition

Winning the war on what the child should eat or not eat is a continuing issue in every family in every generation.  Over the ages,  strategies such as “You’ll sit here until you finish every bite on your plate” to “What do you want to eat – whatever you want, darling” have not really proven effective in assuring that children eat healthier.  Image from www.dustinmaherfitness.com.

Here’s some strategies that may help you survive the war.

1. Avoid the power struggle.  Don’t use the words “Do it Because I’m the parent.”  The child needs to understand why behind the rules which may help set the groundwork for lifelong sound food choices.
2. Let children participate in the cooking and preparing of the meal.
3. Children under 5 are going to be selective eaters.  That’s a fact.
4. Introduce new foods slowly. Studies have shown children need to be exposed to a new food 10 to 15 times before they will accept it. Limit exposure to one or two new foods a week if you want to win the war. When introducing a new food make sure it’s introduced alongside familiar foods your child likes.
5. Never use food as a reward.  Rather than using food as a reward, use something physical and fun – such as a trip to the park or a game of catch or basketball.
6. Beware of over-snacking.  Knowing how many calories your child needs to eat and keeping track of those calories periodically can help ensure they are getting enough calories – but not too many.
7. Don’t label foods as “good” or “bad.” Tie certain foods with things the child might care about – lean protein help build muscles and bones, whole grains  energize their sports performance, antioxidants in fruits and vegetables helps to keep their skin radiant and hair shiny and healthy.
8. Be a good role model for your children. If you don’t eat fruits and vegetables – how can you expect the children to follow in your footsteps?  Your own mealtime attitudes have a strong influence on your child’s eating behavior.
9. Keep healthy foods available and accessible. Your child can only choose foods that you purchase and bring into your home. Keep a low shelf in the refrigerator stocked with fresh fruit cut up and other healthy food choices.
10. Be more creative in your food design and preparation. If a child won’t drink milk – add it to oatmeal, puddings or mashed potatoes.  If a child won’t eat vegetables, you can serve fresh vegetables with low fat dressing or puree the vegetables and add them to main dishes in meat or in side dishes. Don’t give up.
11. Give your children small portions. Children don’t need to eat the same portion sizes as adults – they can always take seconds if they want.  Too much food can be overwhelming.
12. Make sure the food looks and tastes good.
13. Some children have food jags. They will only eat certain foods.  Fortunately children can thrive on a boring diet.
14. If your child definitely won’t eat vegetables – then boost their vitamin and mineral intake by serving them more nutrient-dense fruits such as cantaloupes, berries, red or purple grapes, raisins, kiwi,  and oranges.
15. If your child won’t eat meat you can also puree the meat and add to sauces.  You can also add gravy to meat, serve with ketchup or mix it into mashed potatoes. A healthy diet doesn’t have to include meat but needs to include enough protein from dairy products, beans and legumes or soy based products which can provide adequate amounts of protein, iron and B vitamins.