Ask An Expert: How To Give Your Picky Eater More Healthy Foods
Susan Parks, MS, RD, CSSD, LN, CPT, Licensed Nutritionist and Health Coach
HealtheNutriFit LLC
7300 Metro Blvd, Suite 140
Edina, MN 55439
(651) 592-7830
www.healthenutrifit.com
Susan Parks has been a registered dietitian for over 40 years and has worked with all populations ranging from children to athletes. Throughout the lifespan, Sue realizes how important a balanced diet is to health and quality of life. She has experience counseling a wide variety of individuals with unique dietary needs including food allergies, restrictions and very picky eaters. Sue has raised a family of her own and fully understands how difficult it can be to cater to a picky eater. She shared some ideas for including more nutritive components into your family's menu.
Add Vegetables To Foods They Already Enjoy
Grinding up vegetables in a food processor helps to hide them in sauces and dressings that go with your family's favorite meals. This is one of the easiest ways to sneak healthful nutrients into dishes like spaghetti and meatballs, soups, hamburgers and even pizza. The right kind of veggies, like peppers and greens, may even add some extra flavor to a boring dish. Sue suggested using carrots and spinach in your pasta or pizza sauces as well as adding vegetables to hamburger in recipes that call for ground beef.
Make Milkshakes Healthy
While veggies can be added into dinner, fruit and lowfat dairy can be added into desserts. Exchanging high-fat milkshakes for a frozen yogurt smoothie may also be a treat to a picky eater. Use frozen fruit to enhance flavors of ice cream shakes or use frozen yogurt instead to eliminate some of the fat content of your frozen treat. Greek yogurt is also a great option to give your dessert a dose of protein. Experiment with different combinations and let your picky eater choose which fruits to add to their shake.
Make It Easier To Choose
A lot of times kids reach for the snacks that are the easiest. While chips and pop are always a quick go-to snack, healthier choices often take time to prepare. Make it easier to grab healthy snacks by planning ahead. Cutting up vegetables and fruits and having them ready to eat in the front of the refrigerator can help kids make better choices. It is also beneficial to eliminate unhealthy options from the home or have them stored in a high cupboard or shelf that take a little effort to get to. Ask kids for feedback on what healthy foods they may eat if they were more available and stock up.
Bring The Kids Shopping
Kids are more likely to try new foods when they are involved in the choices surrounding the menu. Bring your kids shopping and have them pick a new fruit or vegetable to try during the week. Encourage them to try new things and show enthusiasm for their choices. Let them know it's okay not to like something as long as they make the effort to try it. For kids learning to read, have them read labels and teach them that ingredients that are hard to read often means the item is not very healthy.
Color Your Plates
The best way to encourage your kids to eat healthy is to educate them as to why it's important. While learning about vitamins and their benefits may be a bit much, showing kids the way a plate should look brings a fun and visual experience to their diet. Have them color on paper plates putting fruits and veggies on half of the plate, starches on one-fourth, and proteins on the other fourth. Encourage them to use a lot of colors and mimic their choices at mealtimes.
Andrea Wodele is a freelance writer who has lived in the Twin Cities for the last 10 years. Her hobbies include exercising, driving kids around, watching Minnesota sports, and reading self-help literature. Examiner.com.
