Tips for Dealing With a Picky Eater

When you get home from a long day at work, the last thing you want to do is wage war over broccoli at the dinner table. That’s why it’s so easy to fall into the trap of making mac-n-cheese or ordering pizza. It keeps you out of an “eat your vegetables” fight. The good news is, getting a picky eater to eat a nutritious meal doesn’t have to be a battle. Here are some tips for dealing with a picky eater:

1. Start by introducing healthier elements into foods that your child already likes. For example, offer blueberry pancakes, carrot muffins, fruit slices over a favorite cereal, chunks of bell pepper in a potato salad, or shredded veggies over rice.
2. Include your kids in the prep work. By being involved in grocery shopping and food preparation, your kids will have more ‘buy-in.’ If they feel some ownership over the meal, they may be more likely to eat it.
3. Don’t buy unhealthy foods. Out of sight, out of mind. If the chips and cookies aren’t around, your kids can’t eat them. They may resist at first, but when they get hungry, they’ll start munching the carrot sticks. Keep healthy foods on hand — 100 percent juice instead of colas or sugary drinks, and a bag of apples instead of a bag of chips.
4. Schedule snack time and stick to it. Most kids like routine. If your kids know they will only get food at certain times, they’ll eat what they get when they get it. Try to have snacks incorporate two food groups. For example, offer cheese and whole-grain crackers or apple slices with low-fat yogurt or cottage cheese.
5. Have healthy finger foods available. Kids like to pick up foods, so give them foods they can handle. Fruit and veggie chunks (raw or cooked) are great finger-food options.
6. Repeal the “clean your plate” rule. Kids know when they’re full, so let them stop. Overeating is one of the major reasons we get too many calories.
7. Encourage kids to “eat their colors.” This game works well with younger kids. Food that’s bland in color often also lacks nutrients. Eating a variety of brightly colored foods provides more nutrients in greater variety.
8. Don’t cut out treats altogether. Think moderation. A scoop of ice cream or a serving of Oreos is all right occasionally. If you cut out all the goodies, your kids will be more likely to overeat when they do get them. Make sure to moderate the treat consumption.
9. Veg out at the dinner table, not the TV. Eating in front of the TV is distracting, and kids may not notice that they’re full because they’re wrapped up in the show. Eating as a family is a great time to catch up.
10. Be a good role model. The best way to influence kids is by example. Don’t expect them to eat spinach if you won’t touch it.

Source : Nutrion Center

Get Non-Athletes to be Physically Active

Team sports are a great way for kids to get their daily activity requirement, but competitive sports aren’t for everyone. Here are some ways to encourage your “non-athlete” to get up and get moving.

Don’t make exercise a punishment. Forcing your child to go out and play may increase resentment and resistance. Try using physical activity to counter something your child doesn’t want to do. For instance, make it the routine that your child can ride a bike for 30 minutes before starting homework after school. Your child will beg for 20 more minutes outside just to put off the homework!

Find an activity they love. Some kids just don’t like competing in sports. That’s OK, there are lots of other ways to be active! Try swimming, horseback riding, dancing, cycling, skateboarding, yoga, walking or jumping rope. Encourage your child to explore multiple activities to find one they really enjoy. Build confidence. Some kids are embarrassed to participate in sports because they don’t think they’re good enough. Find time to practice together and boost their confidence.

Source : Nutrion Center

Make Fast Food Friendlier

Feeding your children nutritious meals between all your daily activities can be a challenge. While you zoom back and forth between soccer practice, the dance recital, the PTA meeting and picking up the dry cleaning, you’re lucky to find time to grab a meal at the drive-thru. If you must eat on the go, here are some tips to make fast food healthier for you and your family members:

• Pass on the “value-size.” When you supersize, the size of your fries isn’t the only thing that gets bigger.
  
• Skip the sides. Eating a burger or sandwich by itself is often filling enough. If you do want a side, consider ordering a fruit cup or side salad. Most fast food restaurants now offer them.
  
• Avoid double meat and bacon. A serving size of meat is 2-3 ounces — about the size of a deck of cards. You’re probably getting well over that with a single meat patty. Bacon is high in calories and fat with little nutrient content.
  
• Try the grilled chicken sandwich. Poultry without skin is significantly leaner than the meats most fast-food companies use in their burgers.
  
• Eat your sandwich open-faced. By eating only half the bun, you can eliminate unnecessary calories.
  
• Ask for a wheat bun. Some places offer a wheat alternative, some don’t. It never hurts to ask.
  
• Skip the mayo and other sauses. These dressings and sauces add unncessary calories.
  
• Drink water, diet soda or low-fat milk. Sodas are loaded with sugars, which have calories you don’t need.

Source : Nutrition Center