Five Ways to Help Your Child Eat Healthier

Mealtimes don't have to be a battle. They are meant to be a time for the whole family to enjoy each other's company and to nourish their bodies. For children though, especially little ones, mealtime can quickly turn into frustration. How do you balance their preferences and pickiness with your desire for them to eat nutritious, balanced meals? These tips can help!

1. Conceal the evidence.

There are many dishes that taste delicious and also pack a lot of nutrition. Sometimes children don't eat their vegetables simply because it has become a battle and source of frustration. You can easily puree cooked vegetables into pasta sauce to add more vitamins. you can use the sauce on pizzas and other child-friendly meals. you can also juice certain high vitamin vegetables (like carrots for example) into fruit smoothies and the like -- your child won't even taste the difference!

2. Make it fun!

Presentation is so important, as people (especially children) are very visual. Present meals in a fun, fresh way -- such as fruit kabobs with a honey dip. Different colored vegetables cut into different shapes with a yogurt dip can make for a fun and nutritious meal. Children love dipping, and creating, and feeling as though they have input on what they are eating. Build your own veggie pizza, or making silly faces with food -- think carrot shreds for hair, grape tomatoes for eyes, half a cucumber wedge for a mouth -- will help make mealtime fun and nutritious!

3. Let them Graze.

Many children eat better when left to graze. A child's stomach is very small and requires several small meals in a day rather than three large meals. Creating a snack tray earlier in the day, then keeping it in the refrigerator can be a good way to help have healthy foods on hand throughout the day. Small containers of yogurt are a good snack and even more fun if you have fun, healthy toppings on hand for them to put on themselves -- raisins, nuts (provided your child is not allergic), cut up fruit.

4. Let them eat cake.

Well, a more healthy variety! The point is, you can make meals that are kid-friendly while adding lots of nutrients and not compromising flavor. Things like macaroni and cheese can easily be made healthy with whole wheat macaroni, no trans fat margarine, lower fat cheese, and pureed carrot to make the nice orange color that comes in the less healthy packaged meals. Cakes and other sweets can be made with 1/3 to 1/2 less sugar without sacrificing any taste and many can be made replacing butter with applesauce or a healthier vegetable oil.

5. Do it together!

Children learn best when what you are trying to teach is modeled for them. If they see you chugging down soda, chips and other unhealthy foods then denying them, they won't be likely to buy your healthy eating proclamations. Stock your fridge and pantry with healthy and great-tasting alternatives to their favorites and to YOUR favorites and let your children see you enjoying a healthier way of eating. Prepare and eat your meals together if at all possible. Get them involved in the process. Even toddlers can help wash vegetables and help with simple meal preparations.

You can avoid frustrations and mealtime battles if you employ some simple and painless (and healthier!) alternatives. Remember, make it fun, do it together, and make small, doable changes over time. Before you know it, your children's bodies (and yours!) will be running like well-oiled machines.