Kids, Fruits, and Vegetables

Most parents struggle to find ways to get their kids to eat fruits and vegetables, and sometimes insufficient intake can lead to dietary deficiencies, which in turn can lead to health problems.  If you need help determining whether or not your child has any deficiencies, seek the assistance of a licensed dietician or a certified nutritional consultant.  To add more fruits and veggies everyday, the trick is finding your child's favorites and including those regularly in meals and also finding ways to hide the ones they don't particularly like the sight of.  PB&J is a big favorite with kids, so instead of traditional jellies and jams, use an all-fruit spread or make your own using a low glycemic sweetener like agave syrup instead of table sugar (sucrose).  You can also add or substitute with fresh blueberries, organic strawberries, or any other fruits that have been gently cooked down to a compote texture.

Another favorite with kids is fruit smoothies!  (What an easy way to hide things they don't like!!)  Add 1 or 2 veggies that have a slightly sweet or neutral flavor like beets, baby carrots, red cabbage, and summer or winter squash.  But make sure you prepare the smoothies when they're not looking or they will be too grossed out to eat it, and blend it to a smooth texture so they don't get chunks of roughage.  Kids also love mashed potatoes, so this is a great opportunity to stir in pureed, steamed cauliflower, or other white veggies like parsnips, turnips, or the inside of yellow squash.  Just make sure you don't overload the mash with too much butter, milk or cheese, otherwise you begin to negate the nutritional benefits with added saturated fat and sodium.

And what kid doesn't love pizza or spaghetti?  The sauce is a great place to sneak in cooked veggies - just make sure to blend it well to maintain the smooth texture that kids are used to.  Be sure to use whole wheat or whole grain pasta for a nutritional boost, and you can turn pizza into a fun family activity by making your own.  A quick and easy trick for crust is to ask your local bakery or grocery store bakery department for a small loaf of whole grain dough - that's right, just the ready-made, unbaked dough! (Roll out how much you need and freeze the rest.)  Pick out healthy versions of your kids' favorite toppings, such as turkey pepperoni or low sodium, uncured sausage, then roll out the dough, add the "secret" sauce you made and a low fat shredded cheese, then top and bake.  Voila- healthy pizza!

Eat a rainbow of fruits & vegetables everyday!

I also regularly teach kids and parents about the importance of eating a rainbow of fruits and vegetables everyday.  This means at least 1 serving of produce from each color of the rainbow.  The vibrant colors generally come from the nutrients that provide the greatest health benefit for that food.  For instance, beta carotene which is good for healthy vision is what makes carrots orange.  One of my favorite resources to site is the Produce for Better Health Foundation.  Their website has great info on the health benefits of each color, how to incorporate rainbow foods in daily meals, and also has a list of fruits & veggies by color. 

Another way to make fruits & veggies more appealing is to make them look cool and "play with your food" (probably what YOUR parents told you NOT to do when you were a kid).  If your child enjoys crafting, have them help you make animals, faces, buildings, etc. with produce!  If they are involved in the snack/meal making process they feel pride in their work and are more willing to try those foods.  Also keep in mind that it may take several times trying a new food before your child accepts or even likes it.  Be sure to praise them for being brave and trying the new food and reassure them that it's ok if they didn't like it this time.  Let them know it's ok to try again another time instead of acting frustrated or disappointed that they didn't eat the food.  This way you are offering positive reinforcement instead of creating a negative association with the experience. 

On the flip side, there can be too much of a good thing, and overeating fruits and sweet vegetables can have negative affects on blood sugar and weight.  If your child is overweight, it increases the risk for diabetes and other health problems, so you may want to also consider incorporating a fitness program in addition to the dietary changes listed above.  If you're not sure if your child needs an exercise prescription, talk to your pediatrician to set up a consultation. 

A special thanks to Danielle Devenie, CNC, of Body & Soul Nutrition for suggesting some of these great food swaps!  

Here's to healthier kids!
Cathy