After years working as a nanny have I figured out the secret of how to get kids to eat nutritious foods? I think I have and it really isn’t a secret….offer them nutritious foods and only give sweets and junk food occasionally. A baby or toddler does not feed themselves snacks filled with sugar or fat. Unless you introduce the sweets or fatty foods they will be completely unaware of their existence! As a parent you are in complete control of what your child eats for the first several years of their lives. So it is your responsibility to instill healthy eating habits so that when they are making the decisions for themselves they will make the right ones.
I imagine many people might argue that the junk is the only food their kids will eat, but again I would repeat that a child is unaware of the junk unless you make it an option. So from the beginning offer healthy food. As children get older, make healthy versions of “kid” foods. It is true kids can be picky eaters. In my house that amounts to my daughter having decided there are certain foods she likes and certain ones she doesn’t, but because the foods she is exposed to regularly are all healthy choices, it is not an issue that those are the only ones she wants to eat.
In fact, as I am sitting here writing this my 2 year old daughter is sitting next to me eating her dinner. As she is eating she is asking for dessert….chocolate chips. For dinner she is eating a homemade pizza that she enjoyed making herself, avocado and a cup of milk. If she eats all her dinner she will be allowed a dessert of about 5-10 chocolate chips. You might be thinking pizza isn’t healthy, but it is when you make it our way! It is a whole wheat pita topped with an organic jarred pasta sauce, organic baby spinach, some grated zucchini and mozarella cheese. Am I sneaking in veggies? Not really…she knows they are there, she made the pizza herself, but she loves it!
Here are some of the foods she regularly eats and requests:
1. Quesadilla: Whole wheat tortilla spread with mashed organic black beans and topped with organic canned or frozen corn, shredded zucchini and cheddar cheese
2. Tofu: A great kid friendly food, I simply buy organic soft tofu, cut it into bit-sized pieces and serve with just a dash of soy sauce.
3. Pizza: see above for recipe, but also add what you want or your child likes. My daughter also loved mushrooms and olives on hers!
4. Mac and Cheese: Whole wheat pasta mixed with finely grated organic cheddar cheese and a splash of milk and peas (works best if you heat and melt the cheese with the milk first, then stir in the pasta and peas).
5. Organic yogurt mixed with organic baby cereal, organic, unsweetened applesauce and cinnamon.
6. Banana Blobs: A cookie made with a mixture of mashed banana, oats, and baby cereal. Totally sugar free and pretty yummy! Designed to be a teething biscuit or first food, but also a great cookie for toddlers, we’ve been thinking of experimenting by adding dried cranberries or even chocolate chips or nuts. For the complete recipe go to
http://beachbumsdiapers.wordpress.com/2009/08/24/marleys-banana-blobs/
You can make anything healthy…use whole wheat flour and oat bran or wheat germ when making pancakes, waffles, cookies or breads. Use mashed bananas or unsweetened applesauce to sweeten. Buy organic or unprocessed foods as much as possible. And always read labels, just because something is organic or “natural” doesn’t mean it is healthy. Stay away from refined sugar and bleached flour. If you don’t know what an ingredient is, chances are it is not good for you or your child.
As a side note, my daughter was very proud of herself when she finished her dinner. She did promptly ask for chocolate chips and was given approximately 10, ate them and asked for more, to which my husband replied, “How about some watermelon?” She excitedly said, “I want watermelon!”
