Tips for Parents:
Getting your Kids to Try New Foods, Eat Diversely & Make Better Food Choices
I get concerned when I see what other kids are eating and I see the same foods* offered to them over and over again, at dinner, snacktime and in the lunchbox. So, here are some of my thoughts on expanding the food repertoire, both at home and in the lunchbox. The goal is diversity.
*Plain pasta, hot dogs, hamburgers, quesadillas, PB&J, mac & cheese, goldfish crackers, corn dogs, nachos, chicken nuggets/fingers, soda, fries, Capri Sun (one million times), chain restaurant pizza, etc., etc.
Addressing Picky Eaters and introducing new foods:
First off, don't force your kids to eat when they are really not wanting to*, and also don't force your kids to finish what's on their plate. Our son goes through phases of what he likes and dislikes. It can take 20 times to try something before you like it (and that's true for adults too!) - so go for the "one taste." Keep variety on your plate and your kids plates - if you try something new they might too. (Jack warns: If you don't serve a tasty edition of whatever it is, don't expect them to like it. Who wants to eat unripe melon or out-of-season tomatoes, for example?)
Don't second guess that your kids "won't eat that." I've seen our son eat things at parties or out at dinner that he would likely have never eaten if I served it to him first (like lentils, caviar and shrimp eyeballs).
How much should they eat? I’ve seen the Rule of Palm and so that is what I go by: If they’ve eaten a palm-sized amount (their palm, not yours) they should be good to go.
Also keep in mind that when kids are happy (in a good mood) they are more likely to try something new - catching them at the right time is the golden ticket. One more tip is to make sure that kids aren't starving when they sit down to dinner. In our experience, a starving child is often a cranky child.
*Note: Our son at 4 and 5 often declared that he was not hungry, despite a need to eat (as it had been hours between meals), especially if he was very involved with other children or other things. This situation overrules the first suggestion of trying to get kids to eat when they are not hungry. Usually we had to redirect and remove him from the stimulation (often just temporarily) to get him to focus on eating for a few minutes.
Don't make special kids meals
Kids should eat what everybody else eats at the table. It's fine to customize their plate with less sauce or on the side as "dipping sauce" or by cutting up bits, or changing the seasoning for sensitive palates. Never cook a completely different meal for picky kids. (...As they'll want that again and again, and then you're so doomed. – Jack)
In fact, having kids sit at the table is the first challenge and if you manage to have a family dinner with all members present, it’s much more important to focus on that moment than nit-pick what your kids aren’t eating. Make sure you include them in the conversation. If they didn't eat enough, try putting their plate of food in the refrigerator as a snack for later. Don't forget the "try everything" rule (where it's okay to spit it out into their napkin).
Kids won't starve
If they are hungry they will eat. It's a parent’s job to be there with some sort of good food choice when hunger calls.
Serving food in courses is fun for kids
Every meal doesn't have to be formal sit down affair. We often have a weekend lunch in courses outside. Maybe fruit, or a steamed artichoke. Some sliced ham. Peas from the garden or peas to shell. Cherry tomatoes. Alternately, go formal and make it a sit down affair and eat like the French and have 3-5 small courses for Dinner (or Lunch or Breakfast!).
Garden with your kids and make it a place for a snack
If you have space, a small organic vegetable garden might also sway unexcited children to explore new foods. Strawberries, peas, beans, raspberries and tomatoes are fun to pick and eat outside. Our son would eat things like lettuce and asparagus in the garden that he wouldn't touch at the table. In fact 'Go Raw' and see if that changes little minds. I've had great success getting my son to eat raw carrots, for example, which he regularly refuses in any cooked form.
Fun Idea - Tasting Party
Consider having a tasting party for your kids with a couple of their buddies. For apples, choose four varieties and compare favorites. For oranges, try a Navel, Valencia, Tangerine and Mandarin orange. In the summer try a couple of types of melons (esp. seedless vs. seeded) or compare apricots, peaches (white & yellow), nectarines (white & yellow) and plums. A visit to the Farmers' Market is likely to score you what you need for this party.
Cooking with kids really works
Involve them in making a healthy snack, like zucchini muffins, fruit salad or carrot nut bread - even vegetable soup! Make our son's favorite Roasted Heirloom Tomato Soup. Cooking with children can result in kids who want to "taste their creations". Some kitchens have a policy (a good one) that if you make it you have to at least taste your finished product. If you make too many, share with a neighbor or friend - kids love to deliver presents (especially ones they've made).
Higher Quality Food Costs More
Jack is continually amazed at how some parents serve their children low-quality food that the parents themselves wouldn't eat. Low quality, unhealthy food is subsidized by the US Government, making it artificially cheap. You have to spend more for good quality food; fortunately such food is more satisfying to your body, whereas High Fructose Corn Syrup sweetened beverages don't even satisfy thirst (and that's why they come in bigger and bigger sizes).
Why Buy Organic? I keep seeing lists of things which you don't need to buy organic (to save money) or conversely lists of essential things to buy "organic". Spend more on food, and less on other items - really. Organic food is proven to be higher in nutritive value and antioxidants. It's not just about pesticide or chemical residue - it's about quality and sustainability. Your kids are worth it. Really. Here's more on Why to Buy Organic.
