Teaching Your Child Healthy Eating

Giving Healthy Foods Half a Chance

Take Baby Steps. Don't pressure yourself to make every change in one day. If you usually serve white bread, switch to something with a little bit of fiber, then gradually move to something even grainier.

One Thing at a Time. Whatever you choose to tackle, don't change your kid's diet overnight! Pick one or two areas where you can improve your child's diet and concentrate on those. In a few weeks or months, depending on your child's age, these "new" menu items will start to seem normal and you can move on to other improvements.

Be a Model. One major predictor of a child's eating behavior is the parents' diets. If you eat your vegetables, serve appropriate sized portions, go for whole grains and reserve snack foods for limited occasions, chances are your kids will too. They may not like every dish on the menu right away, but they're surprisingly adaptable when hungry and given the opportunity to shine.

Make a Difference. If your child insists that he doesn't like a certain food, change it. For instance, he might say fish is yucky, but has he tried Salmon or Tuna? If you typically pan sear your fish, it's time to try poaching, grilling, or even breading and baking it. Chances are you'll find a new recipe or two that your whole family will enjoy.

Pair it up. Sometimes it just takes the familiar face of an old favorite to try something new. Instead of boiling another vegetable, saut green beans, cauliflower or Brussel sprouts with chopped Smithfield bacon. Sprinkle broccoli or peas with shredded cheddar cheese or serve raw carrots and celery with peanut butter dipping sauce. Once your kids associate vegetables with some of their favorite flavors, they'll probably start asking for them by name.

Cut it Out. Who says going healthy doesn't have to be fun? Cut sandwiches, polenta, cheese and even deli meats with your children's favorite cookie cutters. Try making vegetables less predictable by trimming red bell peppers into diamond shapes or carrots into matchsticks. Sometimes this cut above will be the incentive kids need to go ahead and taste.

Allow for Some Slips. Remember, in addition to eating nutritious foods, kids must also learn to have balance in their lives. Just make sure they know the difference between fun treats and everyday fare. After all, if your kids are eating healthy most of the time, they'll certainly know a treat when they see it. And at that point, they deserve one!