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Now, broccoli is one of the kids’ favorites.
The district has changed the way it prepares hot lunch, including whole grain breads, steamed burgers, vegetables seasoned with herbs instead of salt or butter, baked — not fried — “french fries,” daily salads with low-fat dressing and fresh fruits.
And though schools encourage good nutrition, the greatest influence on children’s eating habits is parents, Halvorson said.
Rose Gurley, registered dietitian at Winona Health, said building a foundation of healthy eating habits should start young because “it’s easier to learn a good habit than it is to unlearn a bad habit.”
Parents should plan meals and snacks based on the food groups, Gurley said. The more food groups at each meal, the better.
But planning is only part of the equation: Getting kids to actually eat nutritious food is an apple of a different color.
Gurley suggests a lighthearted approach.
“You never want eating to become a battle,” she said.
Allowing children to make their own choices is important.
Gurley recommends asking children to choose from a list of healthy foods, including vegetables, fruits and whole grains, and then together create a menu plan and shopping list.
Involving children in meal planning improves the likelihood they will eat healthy food.
And if at first you don’t succeed, Halvorson suggests using the one-bite rule employed by school lunch servers.
“If a kid says, ‘I don’t want broccoli,’ we’ll give them just one to eat,” Halvorson said. “And the next time, they’ll take two, and then three. It can take 15 to 20 times of trying a food before they like it.”
Gurley said that when preparing healthy meals and snacks for children, presentation is key.
“Kids have a spirit of adventure,” she said. “Be creative.”
Concocting visually appealing, fun shapes that children can make themselves, such as the classic “frogs on a log” (pecans or raisins perched atop peanut-butter-covered celery sticks), creates a positive food experience.
Adding a new twist to established favorites is another effective way to introduce or reintroduce foods, Gurley said.
Instead of the old peanut-butter-and-jelly sandwich, try substituting an English muffin, bagel, pita or tortilla wrap in place of the bread. Or add finely chopped vegetables to macaroni and cheese.
Both Halvorson and Gurley said that it is important to be realistic about a child’s diet.
Halvorson said the goal should be to eat healthy “most of the time.” Provide healthy, ready-to-eat snack alternatives by stocking the refrigerator and pantry with cleaned, chopped raw vegetables and fruits, yogurt, pudding, string cheese, granola bars and bagels.
Halvorson suggests limiting sweets and crunchy treats to one serving per day and recommends buying less-than-nutritious snacks in single-serve containers, removing the temptation to eat more than one serving.
Gurley acknowledges planning and preparing healthy meals and snacks takes effort, but said, “Healthy eating deserves a bit of time.”
The best thing a parent can do to encourage healthy eating is to “live it yourself,” she said.
Smiley Face Pita Pizza
1 cup part-skim mozzarella cheese
1 small can pizza sauce
1 Roma tomato
2 mushrooms
1 small red onion
4 multigrain pita bread flats
Spread pizza sauce on top of pita.
Sprinkle cheese on top of pita.
Arrange tomato, mushrooms and onion into a smiley face.
Bake in preheated oven or toaster oven at 350 degrees F until cheese bubbles.
Makes 4 servings.
Frogs on a Log
1 stalk celery
1/2 cup nut butter (try peanut, almond or cashew butter)
1/2 cup nuts (try pecans, almonds or walnuts)
Chop celery into 2-inch pieces.
Spread nut butter onto celery.
Top celery with nuts.
Makes 4 servings.
Fruity Freeze
1 cup canned peaches (packed in juice or water)
1 banana
1 cup frozen strawberries
1 cup orange juice or skim milk
4 ice cubes
1 teaspoon ground cinnamon or nutmeg (optional)
Place all ingredients in a blender, and blend until smooth
Makes 4 servings.
To learn more about children’s nutrition:
www.winonahealth.org n click on “special features” for a link to Kids Health pages, which include recipes, activities and other healthy lifestyle information and links.
www.mypyramid.gov includes games, activities and coloring pages geared toward teaching children about the food pyramid and good nutrition. Find individual daily food requirements and customize a food plan based on age and activity level.
Or contact Rose Gurley, Winona Health outreach dietitian, (507) 457-4521
