Making healthy meals that our kids will enjoy is one tough job and, unfortunately, we can't control everything they eat. Here to help us make sure they learn to make healthy choices is Karla Heintz, author of
Picky? Not Me, Mom!
What is the best way to explain to children why they should eat healthy?
It is very important for parents to follow the 80:20 ratio rule with their children's nutrition. Focus on 80% of your food choices to be healthy (ex. raw fruits and vegetables, whole grains, milk, chicken, fish), and the other 20% can come from things that are not as healthy -- this does not mean that I am encouraging 20% of the remainding calories to come from pop or other items with high sugar and/or fat. Rather, the 20% can come from foods and drinks such as 100% fruit juice, an oatmeal cookie, some honey in their cereal, commercial-bought salad dressing, etc. Remember, preschoolers grow about 2½ inches per year until adolescence, and in adolescence boys shoot up around 8 inches and girls around 6 inches. At these ages, bones are being developed and laid down for the rest of their lives. We often take our bones for granted which are, in reality, a byproduct of the nutrition we received as a child and teenager.
What are simple things you can add to vegetables to make them more appealing to children?
Kids love it when they can be more hands-on in the food process. What I mean is they love getting their hands dirty. If you can find things in your fridge that would make great dips or spreads, bring them out. It is very rare a child can refuse a carrot or cucumber if they get to goo it up in some healthy dip. Hummus, natural nut butters or low-calorie salad dressings are some great choices. Another tip is to find things like cookie cutters to use or to make faces or shapes out of veggies (or fruit) on healthy grains like whole grain crackers, breads, tortillas etc.
Karla Heintz is a Nutrition Expert and author based out of Calgary, Alberta. She attended the University of Saskatchewan where she obtained a Bachelor of Science degree in Nutrition. She has been a regular contributor with top media programs in radio, television and print. Her first book, Picky? Not Me, Mom!, guides parents on how to lay down the foundation of a nutritious healthy lifestyle.
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