Getting Your Kids to Eat Healthier

I know a few things about what my kids like and don’t like to eat. My daughter doesn’t like the veggie breakfast sausages, only the bacon. She doesn’t like cheese….unless its on pizza, shredded, or mixed into something. I know my son will have 4 helpings of something he’s into, but I’ll have to work for every bite of a meal he feels so-so about. I also know that neither kid will eat the big chunks of tomato in any dish.

All of this and more is what I’m thinking about when I’m contemplating what to make for any given breakfast, lunch, or dinner. Now throw in the fact that I’m Vegan, and the kids and Dad are NOT.  There’s a lot to consider.

There are a few things you just have to accept when you are cooking for a family. The kids are not going to like everything you cook. But by no means should you take this as an insult. First of all, if you consider all of their ‘rules’ about what is good to eat, and what is not…’What are those green specks? I’m not eating the green specks!’… you recognize that they don’t know what they are talking about! Their palettes are just being formed right now and as far as taste goes, some things are just going to take time to develop. Having said that, I am not willing to eat plain pasta, mini pizzas, and boxed cereal for all of my meals. It’s my dinner too! And I am of the philosophy that ‘Mommy makes one meal, and that’s what it is. Find something you like in there.’

I have watched as their favorite foods are all of a sudden unacceptable, and previously icky foods are seen in a new light.  I’m not saying that I don’t care what my kids want to eat. Well…maybe I’m saying that a little. What I see is that their opinions are in flux right now, and that they don’t even comprehend what a balanced diet is. But I do take their particularities into consideration when I’m cooking.

Finger Foods

Stuff like Samosas, Empanadas, Tamales,Breaded Tofu Sticks, Spring Rolls and Crostini always go over well. When kids can eat with their hands, the meal is usually a hit.

Make Their Favorites- With a Twist

Make stuff you know that they like, just use healthier ingredients. Use whole grain pasta instead of white, try a vegan version of a favorite-like mac and cheese or ravioli, or use tofu ricotta instead of the dairy version in your lasagna.

Chop the Vegetables Small

The veggies are harder to pick out when they are small and often just get scooped up inadvertently on the fork! You can even puree them then add it to pasta sauce. Just be careful to use a veggie that compliments the sauce and is cooked first.

Upgrade Dessert

Desserts are the easiest to ‘health-ify’.  Most kids are gonna be down with the sweet treats.  Try to make desserts with fruit, make the portions smaller or sub in healthier ingredients.  Try replacing white flour with 1/2 or more of whole wheat pastry flour,  or lessen the sugar by 1/4 cup. Chances are they’ll never know the difference.

Get the Kids to Help

Kids are so impressed with themselves when they help make dinner, that it immediately tastes better!

Give them tasks in preparing the meal. Kids are great at washing vegetables on their own, and love to measure ingredients with a little help from you. Cooking with your kids is also a great opportunity for some quality time together.T

Its also important for you to introduce new things to your children that they can see. How are they going to like a variety of foods if you don’t provide a variety. If my kids don’t like something, I implement the ‘3 Bite Rule’ and they can be done with it….for that day.

But an unfavorable reaction doesn’t dissuade me from serving it again. I simply keep putting the foods on the table, and give my kids an opportunity to develop their own, un-forced, positive opinions of them.

Sure it can be frustrating when it seems so much easier to just tell them what is best for them. Try that tactic, and they will dig in their heels just to spite you.

They really do have to go on their own journey. But don’t underestimate the power your quiet consistency can have on their decisions.

Need more ideas? Read ‘What To Do If Your Kid Hates Healthy Stuff’.