Inspire Kids PDF
Picky Eaters PDF
Inspire your kids to eat well
More Resources
Nutrition concerns with picky eaters
Recipes

Inspire Your Kids to Eat Well

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Good nutrition helps kids grow well, learn and focus better at school, stay healthy, and fuel that natural energy most adults wish we still could muster on a regular basis. Good nutrition goes beyond specific nutrients however. When, where, and how your kids eat, as well as how much are equally important aspects of healthy eating. Here are some guidelines for inspiring your kids to eat well in the holistic sense of this phrase:

1. Role model good, normal eating. Eat a balance of highly nutritious supportive foods and “fun foods” for enjoyment. If the adults in your home eat differently than the kids do (assuming textures are developmentally appropriate) this sends mixed messages about what to eat.

2. Aim for at least 4-5 family meals each week. Kids who eat more family meals eat better. In fact, the whole family tends to eat better. Remember that family meals can be breakfast, lunch or dinner – the key is shared meals.

3. Practice the Division of Responsibility in feeding: parent/caregiver is responsible for the what, where and when of eating and the child is responsible for the whether and how much.Research shows mixed results with things like “the polite bite” or “just two bites” to coax kids into eating healthy foods.

4. If your child is picky try to figure out why. Is it taste? Smells? Textures? Colors? Unfamiliarity? Food allergy/intolerance? Portion sizes (too big)? Negative association w/food? Attention? Children often require many exposures to foods before they will comfortably eat them (with the exception of sweet treats!). Other factors that can help:

• Offer new foods without emotion or fanfare
• Offer new foods at time of day when child is hungry and not over-tired or over-stimulated
• Make sure you or other adults/caregivers are eating the food too

5. Start with foods your child likes and expand on them. Some examples:

• Add banana or apple slices to PBJ
• Mix finely chopped veggies into red sauce for spaghetti, use whole wheat spaghetti noodle, add ground flax to meatballs
• Macaroni & cheese – mix veggies into this (broccoli, cauliflower, peas, carrots)

6. Get your kids in the kitchen and make it fun. The more involvement your kids have in the shopping, cooking/preparation of the foods the more likely she is to eat at least some of it.

7. Make eating environment pleasant. The dinner table isn't a time for arguments and stressful atmosphere will likely affect your kids. A calm, quiet, pleasant environment is best for all to digest. Limit eating in the car or out and about.

8. Allow kids to serve themselves from either the cooking area or family-style at the table. Make sure they know they can have more if they like so they can start with a small portion and eat what they need. This works best of the adults at the table practice this as well.

9. To increase vegetables in your kids' diets here are some ideas:

• Grow veggies at home – herbs, grape tomatoes or salad in pots can be enough to get your kids excited about fresh veggies…and these veggies taste the best too
• If you can't grow your own food, bring your kids someplace where veggies grow (local farm, community garden, neighbor's garden, etc.)
• Offer a variety of cooked and raw veggies
• Serve veggies with salad dressings, sauces, ketchup, honey, maple syrup, or salsas that your kids like to add flavor – a drizzle may be enough to make the food more appealing to your kids
• Remember that many “extras” are actually veggies too – salsa, pickles, pickled veggies, etc.
• If your kids like sweet foods offer them yams, roasted beets, carrots and other naturally sweet veggies
• Try grilling, roasting, and baking or simply serving veggies with some fruits they like
• Add veggies to fruit smoothies (zucchini, cooked beets, carrots, yam, etc.)
• Look in vegetarian cookbooks and food magazines for new ideas for the whole family to increase veggies

10. Above all, stay calm. If your child is growing normally the best thing you can do to foster healthful eating as well as a healthy relationship with food, is to continue to be a good role model. Relax about food and enjoy it. Offer your family a variety of nutritious foods and balance “treat foods” that are less nutritious with healthier fare rather than forbidding foods.

More Resources:

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• Child of Mine - Feeding with Love and Good Sense by Ellyn Satter; ISBN 0-923521-51-8
• Secrets of Feeding a Healthy Family by Ellyn Satter; ISBN 0-9671189-0-5
• Your Child's Weight - Helping Without Harming by Ellyn Satter; ISBN 0-9671189-1-3
• What to Eat by Marion Nestle; ISBN 0-86547-704-3
• Intuitive Eating by Evelyn Tribole and Elyse Resch; 0-312-95721-1
• Restaurant Confidential by Michael Jacobsen and Jayne Hurley (from the Center for Science in the Public Interest); ISBN 0-7611-0035-0

Another option for an additional PDF

Nutrition Concerns with Picky Eaters

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Why Kids Are Picky Eaters

Some kids are picky from the start and others develop picky patterns for a variety of reasons. Research shows that over time most picky eater children get what they need nutritionally when they are given healthy options. The most important thing you can do as a parent to encourage healthy eating habits and make sure nutritious foods are part of your picky eater's daily fare is to be a good role model. The other key according to infant and child feeding expert Ellyn Satter is to remember the Division of Responsibility for feeding:

Parents are responsible for the what, when and where of feeding; children are responsible for the how much and whether of eating.

- Ellyn Satter MS, RD, CICSW, BCD

Remember that babies and young kids are still tuned into how much food their bodies need. Maintaining the Division of Responsibility in feeding and providing healthy options for your children everyday will help them grow normally, feel well, and maintain a healthy weight.

Physiological:

• Medical Conditions (ex. diabetes, food allergies, Celiac disease, etc.). If picky eating develops suddenly it is important to rule out a medical issue.
• Constipation – feel full or bloated, decreased appetite, painful bowel movements (this may also be related to dehydration), etc.
• Kids are sensitive to the flavor and texture of foods. They have a heightened sense of taste compared to adults and a natural preference for sweet foods.
• Children's appetite may decrease as the day goes on. By dinnertime kids may have eaten enough calories (between meals, snacks and drinks) and they are not hungry. Other times they are over-stimulated or tired from the day. Dinner is often not the best time to introduce new foods or re-introduce foods your picky eater claims not to like.
• Emotional:
• Depression, crisis, stress, adjusting to new home/school/family member, etc.
• Little or no context in which to place new foods. Kids live in the now and cannot understand why they “should” eat something…especially for some future goal.
• Pressure to eat certain foods or amounts of foods may increase picky eating and create a power struggle. This may also create negative associations with foods.

Behavioral:

• Kids are naturally skeptical about new foods, can be erratic in their eating habits, and opinionated about their preferences.
• May not have role model (ex. parents eat separately, are picky eaters themselves, or have unhealthy attitudes toward food, etc.).
• Not everyone loves to eat!
• Picky eating means attention – even if it is negative.
• Child is given too many options (no division of responsibility in feeding).
• The myth that there are “kids' foods” is accepted.

Food acceptance process involves:

• Putting food in mouth and taking it out again Seeing, smelling, touching, grasping a food prior to or in addition to actually tasting it (all part of experiencing a new food for babies and toddlers)
• 5, 10, 15, or even 20 times of trying or experiencing a food before it is accepted (for all ages!)

Recipes

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Shrek's Favorite – Green Mac & Cheese
Crunchy Chicken Nuggets
Not Your Grandmother's PBJ!

Many parents struggle to feed their kids healthy foods the kids really like, especially while “on the go.” Here are two easy “makeover” recipes of foods a lot of kids really like.

Shrek's Favorite – Green Mac & Cheese

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Shrek is a fave of many kids and making this green version of mac & cheese with Shrek's stamp of approval may be just the ticket to get a picky eater to try something new. Of course if there is a better green character or fun name you can give this meal you can make it special for your family.

We use Annie's Whole Wheat Shells & Cheddar combined with steamed and pureed green veggies (kale). The green color covers up the brown noodles somewhat allowing you to get more fiber into the meal and most of us could do with some more green veggies – especially kids.

Annie's Whole Wheat Shells & Cheddar

2-3 cups raw kale, washed and chopped

Prepare mac & cheese according to package directions.

While noodles are boiling steam the kale until very soft.

Puree the kale and add to the noodles along with the cheese, milk and butter.

Crunchy Chicken Nuggets

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These baked nuggets are tasty and easy. You can also make a double batch and freeze the extra for a second meal. Organic ketchup is higher in some vitamins and special plant compounds found in tomatoes and organic ranch dressing is made without high fructose corn syrup making these are better condiments than their non-organic counterparts.

Preheat oven to 350°

1 pound boneless, skinless chicken breasts

1 cup plain yogurt

2 egg whites

2 cups bread crumbs (make your own using whole grain bread or buy pre-made)

Canola oil spray

Organic ketchup or ranch dressing for serving

Cut chicken breasts into bite-sized chunks.

Whisk yogurt and egg whites until mixed well.

Place bread crumbs on a small plate.

Dip each nugget in the yogurt mixture then coat with bread crumbs and place on a cookie sheet or baking pan.

Lightly spray nuggets with oil and bake for 5-8 minutes then turn and bake until crispy (another 5-8 minutes).

PBJ & Beyond

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Many of us have fond childhood memories of peanut butter and jelly sandwiches. In fact, it is common for some young picky eaters to use this classic as a mainstay of their limited diets. PBJs are a great easy-to-pack and easy-to-eat sandwich for active, busy people who want to eat well. You don't need a refrigerator and you don't need to limit yourself to peanut butter and plain old jelly - there are endless variations to keep your palate interested. Spread your favorite combination of nut or seed butter and jam on whole grain bread and you have a nutritious, quick, easy and delicious lunch (or cut into halves or quarters for a snack).

In the peanut butter aisle you will find “butters” made from cashews, almonds, macadamia nuts, sunflower seeds, sesame seeds (tahini), and more. You can also make your own nut butter at home with a food processor and any nut or seed you enjoy. In fact, I like a mixture of nuts such as walnuts and almonds or cashews. If you make your own it will keep longer in the refrigerator than in the cupboard, especially if you include omega-3-rich walnuts (these are very susceptible to rancidity).

Freshly ground peanut, almond and cashew butters are now available at the Jackson Whole Grocer along with an interesting selection of organic jams, local honey and, for a twist try ginger syrup. Or replace the jam with banana slices, sliced dried fruit (figs, apricots, dates, plums, mango) or dried berries.

Some Beyond Broccoli favorites:

Freshly ground peanut butter & organic strawberry preserves

Almond butter & blueberry preserves

Cashew butter & Wonderful Wyoming honey

Sunflower seed butter & a drizzle of The Ginger People's ginger syrup or thin spread of ginger marmalade Tahini w/sliced bananas & honey Any nut butter and date puree (see side box)

Date Puree Place whole, pitted dates in a saucepan & cover with water (just barely). Bring to a boil, remove from heat and allow dates to soften. Place dates in food processor or blender and add just enough water to make desired consistency. Spread on whole grain bread or crackers or use in recipes to replace some of the fat or sugar.