Happy Kids, Healthy Plates: How to End the Food Battles

Is dinnertime a battle in your house? Do the snacks your children grab between meals make you cringe? It can be difficult to teach your little ones good eating habits and ensure they get the nutrition they need. But it is possible with a little patience and planning. Below are a few ideas to help get you started.

Q: I want my kids to snack on foods that are good for them, but time always seems to get in the way. Instead of preparing something, we’re rushing out the door (and finding a drive-thru on the way). How can I provide my kids with healthy snacks on the go?

A: Smart snacking is important. In addition to pacifying a grumbling tummy, snacks can help ensure kids get all the nutrients their growing bodies need. To make the most of your children’s snack times, try these tips:

• Have plenty of portable, healthy snacks on hand that are easy to grab as kids head out the door. For example, put pretzels, nuts, or trail mix into single-serve, individual baggies. Stock the refrigerator with individually wrapped string cheese, fruit, and single-serve containers of milk.
• Get rid of junk food. Kids won’t eat what you don’t buy them. Limit empty food calories from sugary drinks.
• Pack more nutrients and help kids fill up by combining snacks from two food groups—such as low-fat cheese and whole wheat crackers or apple slices.

Q: Dinner at my house always seems to be a struggle. How can I make sure the whole family gets a nutritious meal?

A: Kids can be finicky. But you don’t have to give in to their whining for lessthan- nutritious fare. Instead, try these mealtime savers:

• Get your kids involved. Enlist their help in planning, shopping for, and preparing meals. Kids are much more likely to eat something they help fix.
• Make an effort to eat together whenever possible. Family dinners promote good eating habits.
• Offer a wide variety of foods at mealtimes, including whole grains, lean meat, low-fat dairy, and plenty of fruits and vegetables. These can be served in kid-friendly ways. Try quesadillas with veggies and beans.
• Make a few positive dinner “rules” and stick to them. Examples include: everyone drinks only low-fat milk (including flavored milk) or water with a meal, and diners try at least one bite of all foods offered.
• Serve one meal for everyone. If they don’t like it, don’t give up. It may take 10 or more tries before a child accepts a new food.