Healthy kids are fueled by healthy food. It’s hard to have good energy from chips, sugary drinks, and fast food.
Do You Have a Picky Eater?
Tips to get your kids to try new foods:
- Offer small amounts.
- Try finger foods that they can dip.
- Serve only one new food at a time.
- Be patient. It can take kids several tries to learn to like new foods.
- Try new foods with them.
- Cut food into fun shapes with cookie cutters.
- Have them help make new foods.
- Let them name the new food. Make a big deal of having “Maria’s Salad” or “Peter’s Sweet Potatoes” for dinner.
Mom Tip
“I puree vegetables like sweet potatoes, carrots, and zucchini and add them to sauces. My kids do not even realize they are in there!” –Hillary
The Not-So-Sweet Truth About Sugar
Foods that kids love can have lots of sugar. Some cereals, juices, and granola bars have more sugar than you may realize. Check labels and buy foods with the fewest grams of sugar.
See Where Sugar Hides
Studies show that for some people, replacing a sugary drink with water can help them lose up to 15 pounds in a year!
When Is Soda Not Soda?
This mom makes juice sparkle.
Healthy Snacks on the Go
Families are always on the go, so have healthy snacks ready before you head out the door. Put slices of fruit, pretzels, and whole-grain crackers in bags. This makes it easy to grab them when you are hungry and in a hurry.
Prep snacks at the start of the week. Then toss them into your children’s backpacks before they head out the door. Try these ideas:
- Apples and peanut butter
- String cheese and crackers
- Baby carrots, cherry tomatoes, bell peppers, snap peas, or green beans
- Peanut butter and crackers
- Air-popped popcorn sprinkled with salt or spices like cinnamon
- Bananas, cherries, grapes, and oranges
- Dried fruit with nuts
- Hard-boiled eggs
Snack Swaps
| Choose: | Instead of: |
|---|---|
| Fruit cut up in a sandwich bag | Chips |
| Peanut butter and pretzels | Cookies |
| Carrots and celery with hummus | French fries |
| Low-fat yogurt with granola | Pudding cups |
| Dry roasted nuts and raisins | Salty snack mix |
Hey, Baby!
Baby food in a jar or a pouch that you buy in a store is really just steamed vegetables and fruits mixed with water. You can make your own baby food the next time you steam vegetables.
- When the steamed veggie is soft enough, add a little bit of water and mash it with a fork. Or blend in a blender until it is smooth.
- Serve it once it’s cool, or freeze it for later.
- Try freezing small amounts of baby food in ice cube trays. When you need it, all you have to do is thaw a few cubes. It is healthier, better tasting, and costs less than store-bought baby food.