Play with their food
"I'll admit, it's tough to get my kids to eat vegetables. But I know that kids eat with their eyes, so if I can make it fun, they won't notice they're eating healthily. The other day I put a scoop of tuna salad in the middle of cut-up bell pepper slices, so it looked like a flower-my kids loved it. I'll also make smiley faces with peas or a funny face with carrots."
--David Grotto, R.D., director of nutrition .at the Block Center in Evanston, Illinois, and dad of Chloe, Katie, and Madison.
Add texture and taste to their meals
"My daughter loves when I make my healthy pancakes for her on the weekends. I use a whole-wheat mix and add an egg for extra protein. Then I top them with banana slices and peanut butter. I serve the pancakes with a glass of foamy nonfat milk that I make with a milk frother. It's more fun to drink than plain milk."
--Lola O'Rourke, R.D., spokesperson for the ADA in Seattle and mom of Micah.
Teach them how food works
"From the time my daughter was a baby, we talked about the special things different foods do for her body. She boasts how milk helps her teeth and bones stay strong, how carrots and corn help her eyes, and how nuts keep her skin healthy. Now when we introduce her to new foods, the first question out of her mouth is, 'Mom, what does this help my body do?' And that gets her excited to try it."
--Susan Kundrat, R.D., owner of Nutrition on the Move in Urbana, Illinois, and mom of Georgia.
Let them customize their order
"When I make omelets, I first arrange lowfat cheese, ham, tomatoes, bell peppers, mushrooms, and onions into little bowls. As I'm cooking, I let my older son throw in any and all of the ingredients he wants. When he feels he's taken part in making a meal, he eats more."
--Lauren Slayton, R.D., director of Foodtrainers, a nutrition counseling center in New York City, and mom of Myles, and Weston.
Make your own “fast food"
"On Sundays, I make a big batch of healthy chicken nuggets. Then I freeze them and they're ready 'fast' during the week. When I add some baked french fries [available at most grocery stores], and some nutritious dips like yogurt sauce or salsa, my son is in fast-food heaven."
--Philip Goglia, Ph.D., nutritionist in private practice in Santa Monica, California, and dad of Gibson.
Introduce the food groups
"At each meal, my kids know they have to have at least one option from each of the four food groups, and they can choose which. So for lunch, they may have a sandwich made on something from the grain group, like whole-wheat bread or a pita, with something from the protein group (turkey, peanut butter, or tuna). They also have a choice of a favorite fruit or vegetable, like lettuce and tomato on the sandwich, or carrots, celery, a peach, or an apple on the side. Finally, they can choose between a glass of low-fat milk or yogurt from the dairy group."
--Jeannie Moloo, Ph.D., a nutritionist in private practice in Sacramento, California, and mom of Sarah, David, and Alexander.
Serve a snack before supper
"Before dinner, I often serve an appetizer--a big platter of fresh, colorful veggies, like carrots, cucumbers, zucchini, and red and yellow bell peppers, with a tasty dip like hummus, mustard, or balsamic vinegar. Children are typically very hungry before dinner, so it's a great time to get in their vegetables."
--Ann G. Kulze, M.D., CEO, Just Wellness LLC in Charleston, South Carolina, and mom of Liz , Frazier, Jack, and Lucie.
Let them eat pizza-even for breakfast
"My older daughter isn't a big breakfast eater--she doesn't even like sugary cereal, pancakes, or waffles. But I know how important it is to eat in the morning--blood sugar is the brain's main source of fuel, and after an overnight fast it's low, which can cause distraction and lead to a lack of concentration in school. So if she wants to have a slice of pizza, a peanut butter and jelly sandwich, or even macaroni and cheese in the morning, that's fine by me."
--Kristin Reimers, R.D., associate director of the Center for Human Nutrition in Omaha and mom of Sarah and Laura.
Hide the healthy stuff
“Even though my son won’t eat vegetables, he gobbles up my spinach patties. That’s because I conceal the spinach in something he likes – the patty, which I serve as a side dish. My other tricks: When I make tomato sauce, I throw in peas, and I add carrots and spinach to white rice. If vegetables are buried in something he likes, he’s more willing to accept them.”
--Andrea Schaeffer, R.D., a nutritionist at Memorial Sloan-Kettering Cancer Center in New York City and mom of Matthew and Ali.
Say okay to snacks
“There are so many teenage girls with eating issues, so my goal is to not make food a big deal. Instead of saying no, I offer choices. When my daughter asks if she can have a piece of candy, I always say, ‘Sure you can, or you can have some strawberries in your Strawberry Shortcake bowl.’ More often than not, she’ll pick the strawberries.”
--Shalene McNeill, PhD., a nutritionist in the San Antonio area and mom of Kate.
Do dinner together
“Children learn by example, so my husband and I make it a rule to always sit down and have dinner with our kids. It’s great family time, and they’re more likely to eat the corn and green beans on their plates when they see us eating ours.”
--Holly Hostetter, RD., My ePHIT managing director of nutrition in Salt Lake City and mom of Brock, and Ella.
Three very kid-friendly snacks
Banana Popsicle
For a cool, potassium-rich treat, freeze a banana on a Popsicle stick. Or use it to make a sobet: Toss a frozen banana, a little water, and half a teaspoon of brown sugar or honey into a blender and mix until smooth. Serve or freeze for later.
Sweet Potato Fries
They're french fries with beta carotene, a disease-fighting antioxidant! Preheat oven to 350F. Slice a sweet potato into thin, round slices, leaving the skin on. Spray a baking sheet with cooking spray, then place sweet potato slices on the sheet and spray them, too. Bake, turning slices when first side is soft, about 12 to 15 minutes. Spray again, then cook until second side is soft, about antoehr 12 to 15 minutes.
Nutty Dorito Mix
Chips don't always have to be off-limits. Combine nuts and dried fruit with Doritos, and you've just added protein and antioxidants to the mix.
