Children can be picky eaters, making it hard to get them to eat their meals. Still, there are things that can be done to make it easier. I have three children, which makes it challenging to cook something everyone will like. Over the years, I have come up with several ways to encourage my kids to eat healthy. When you are dealing with a finicky eater, try these five creative ways to get your child to eat healthy.
#1 Top foods with their favorite herbs or spices
Topping foods with your child’s favorite herbs and spices is an easy way to spark their interest. My 5-year-old loves basil, and she always tops her pasta with this sage colored spice. Since I know my daughter likes basil, I offer to put it on other foods when she is hesitant to try them. Try sprinkling cinnamon on bananas, apples, and sweet potatoes. Herbs, such as basil and oregano are excellent on cooked vegetables to add healthy flavor.
#2 Use dipping sauces on the side
My children enjoy dipping sauces when we go out to eat, so I have learned to try this at home. Honey mustard and ranch make great dipping sauces for chicken and raw vegetables. Ketchup is ideal for hamburgers cut in small pieces. I have also used sour cream as a dipping sauce for my 5-year-old because it is something she enjoys and it gets her to eat foods, such as tacos and breakfast burritos.
If children don’t like spaghetti sauce, try topping theirs with olive oil and parmesan cheese instead, or let them dip it into an olive oil sauce. Olive oil sauce can also be substituted on pizza in place of pizza sauce.
#3 Let kids help you cook
Let kids get involved in the kitchen. They will be more likely to try the food if they helped prepare it. They will also feel proud when other family members comment on how good it is and be happy to take credit.
#4 Limit snacking so they are hungry when meals are served
Children are much more likely to eat healthy food that is put in front of them if they are hungry. If they come home from school famished, offer them a fruit or vegetable (something light and healthy) to hold them over until dinner. I know that my children opt for non-healthy, sugar-filled foods after school if nobody is watching, so I have to be mindful to pay attention so they don’t ruin their dinner.
#5 Explain why each food is healthy
You may think that kids don’t care why foods are good for them, but even my 5-year-old takes an interest in the nutritional benefits of her food. She will often ask me if something I serve is good for her. Explain the benefits of eating foods high in antioxidants and fiber. Let children know why their body needs protein, vitamins, and minerals. Telling kids which food group everything on their plate is from and exactly what vitamins and minerals are found in them can be very helpful. Be sure to tell them how each nutrient benefits their body. Self Nutrition Data offers itemized nutritional information on most foods.
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