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Eating Right

When our children were small we dealt with common food jags—periods of time when they wanted the same foods over and over again. Sometimes we thought we'd never see the end of macaroni and cheese, pizza, peanut butter and jelly sandwiches, grilled cheese, chicken fingers, hamburgers, or bologna sandwiches. Yet, some of our kids are going through this stage! What can we do about it? Should we worry?

Children often learn to express their independence through their food choices. Because eating is one of the few activities children can control, they often tend to use food to get their way, to express opinions and feelings, or just to make a statement. Children request—or demand!— the foods they want and often refuse to eat if other foods are presented to them. Mealtime often turns into a battle between parent and child and becomes a no-win situation. Parents do not want their kids to go hungry so they often give in, allowing their children to feel they have won and have gained control. As years progress, the situation can get out of hand, and parents become frustrated if they don't know when and how to control it.

Young children are funny about their foods. They turn away it something looks strange, smells different, or even if one food touches another on the plate. Parents need to be tuned in to not only their children's nutrition requirements, but also to their food preferences. We want to please our children, but oftentimes we want them to eat what we eat— and not necessarily in a manner they prefer.

As parents, we may believe that a variety of food choices and home- cooked meals are a must. We may think that if we can't offer the best to our children, we are incompetent as parents. We may also think that our children will like whatever we like. Not so!

Many children (young and old) would eat the same foods for lunch and dinner each day and be perfectly content; it's the adults who get bored with the same old foods. In many cases, when children get hung up on food jags, the foods they opt for are not all that bad after all. In fact, many are perfectly nutritious. But because each of us needs a variety of nutrients and balanced food choices, even the most nutritious foods cannot supply everything we need. This means other foods need to be incorporated into meals to achieve this balance and assure proper nutrition. There are ways everyone can work together to make everybody happy.

WHAT'S PARENT TO DO?

*Allow children to help plan menus. Let them have two to three nights each week to select and/or prepare their meal preferences. The control this offers them can go a long way towards getting them to be more agreeable on those nights on which other foods are being prepared.

*Round out meals of favorite foods with other selections from the Food Pyramid (see chapter 2). Add fruits, vegetables, and dairy products to balance the meal, and ask your child to eat a bite or two of these in addition to the main entrees. For example, macaroni and cheese with a little steamed broccoli, fresh fruit salad, and a glass of milk offers an adequate balance and variety.

*Evaluate a three-day intake to make sure your concerns are justified. Jot down everything that you know your child has consumed, and anything they tell you about in response to your asking. You may be relatively surprised at what is really being eaten.

*Add a once daily multivitamin supplement to ease your mind. Although it doesn't compensate for a healthy diet, such a supplement will reassure you that your child is at least getting some of the vitamins and minerals he or she needs. Make sure you choose a supplement that contains no more than 100 per cent of the RDA for a child of that age.

*Don't use bribes or punishments because of what is or isn't eaten. Doing so teaches children to eat for the wrong reasons, that is, eating to please mom and dad or to avoid getting punished instead of to nourish one's body, which can lead to future problems regarding foods, emotions, and eating behaviors.

*Don't make an issue over foods. The more you push, the more your child will push you back.

*Don't be a short-order cook. Expect the entire family to eat what's prepared. If substitutes are allowed, your child won't be tempted to try new foods. Don't assume that a food rejected before will never be accepted in the future. Sometimes a child needs to see a food on the table a dozen times before actually feeling comfortable eating it.

*Try the one-bite rule: Encourage your child to try one bite, reinforcing that if he or she doesn't care for it, no more of it need be eaten. Doing this, however, introduces children to a wide variety of foods, and they may actually come to like a new food or two!

*Remember that every one has food preferences. Be in tune to your child's favorites, and serve them with your favorites as well.

*Set a good example. If you don't sit at the table or actually eat certain foods, don't expect your child to either. Also, try to avoid the television and telephone during meal times. A parent who watches TV or talks on the phone during a meal will raise a child to do the same.

*Be creative. Try theme dinner nights (for example, Tex/Mex, Chinese, Italian, Halloween). Give your children a chance to offer suggestions, make placemats or napkin rings, set the table, or create special foods.

*With older children, discuss their health needs and how eating well benefits them.

*Consider seeking professional help for guidance and support, if necessary.

*Invite a friend of your child's over to dinner and find out, in advance, from the parent what some of that child's favorite foods are. If there's something new, or something that your picky eater doesn't usually eat—make it! Seeing a peer enjoy an unfamiliar or previously rejected food may make an impact on how your child feels about that food.

*Keep in mind that children today are more food-savvy than they have ever been before. By age six, children seem to know what foods they like and where to get the foods they want. They learn from television, peers, and family members, and they want to speak their minds. Children know how to make many food decisions, are more brand-conscious, and want to have a say in what is bought and prepared. It's up to parents to take control.

*Give children a choice, but set appropriate limits.

Get Kids Involved in Food Preparation

Children who are involved in food decisions, food preparation, and meal setup are children who grow7 up with an appreciation of foods. They also take pride in their contributions and are better caters overall.

When they are quite young, children should be allowed to help rather than be scooted out of the kitchen. Children who are encouraged to contribute at a young age will be more inclined to participate in years to come. Even a child as young as two years of age can help by putting bread in a breadbasket and napkins on a table. Older children can help prepare salads, mix batters, set tables, and even clean up. Weekly assignments should be made to all family members in order to teach responsibilities from a young age.

Children should also be encouraged to share their creativity in the kitchen. Just as youngsters enjoy building towers with blocks or playing with clay, cooking and baking in the kitchen offers them a creative outlet for their imagination. Don't worry about messes; messy kitchens can always be cleaned up. But seeing your children express their creativity and build their self-esteem is worth every mess they may make. Children as well as adults feel proud when they make something appealing and desirable. What a great way to build self-confidence!

Cookbooks and magazines offer many ideas to children of all ages. Bookstores, libraries, and even the Internet offer many resources for recipes and food ideas to keep fresh ideas coming into the kitchen. Teach your children to use these resources and offer assistance when they may need further guidance.

Children who learn their way around the kitchen at young ages grow up better prepared to manage responsibilities for feeding themselves and their families. They also are inclined to grow up with a greater love of all foods and cooking, along with understanding the benefits of good nutrition and its relationship to good health.

Sample recipes from the book:

Easy Fruit Smoothie
Lower Fat, Vegetarian

1 8-ounce carton vanilla yogurt
1 cup frozen fruit (banana, strawberries, raspberries, blueberries, peaches or any fruit of choice).

Combine all ingredients in a blender. Cover and blend until smooth.

Makes 2 servings. Calories: 150; Protein: 7 grams; Carbohydrates: 31 grams; Fat: none; Fiber: 2 grams.

Easy Chicken Fajitas
Higher Fat High-Fiber

2 boneless, skinless chicken breasts
1/2 cup prepared salsa
1/2 cup nonfat sour cream
6 10-ounce flour tortillas
1 tablespoon vegetable oil
1/4 cup chopped green bell pepper
1/4 cup chopped red bell pepper
1/4 cup chopped onion
1/4 cup chopped tomato
1/2 cup chopped lettuce
3/4 cup low-fat shredded cheddar cheese

Bake, broil or boil chicken breasts until cooked thoroughly. (If baking, cook at 350 degrees F for 40 minutes). Chop into cubes.

In small bowl, combine salsa and sour cream. Spread over each tortilla. Heat oil in medium skillet. Saute peppers, onion and tomato until vegetables are tender. Divide equally over tortillas. Top with lettuce, cheese and chicken. Roll up and serve.

Makes 6 servings. Calories: 295; Protein: 25 grams; Carbohydrates: 26 grams; Fat: 9 grams; Fiber: 1 gram.

Book Description from the publisher:

Help your child develop healthy eating habits that will last a lifetime Most children establish lifelong eating patterns between the ages of 8 and 18. This practical and authoritative guide is the ultimate resource for parents who want to help their children adopt and enjoy a diet that will keep them healthy, well nourished, and physically fit, both now and for the rest of their lives. Eating Right from 8 to 18 helps you educate your children about nutrition; steer them away from a constant diet of junk food and fast food; and provide them with delicious, nutritious meals that will appeal to even the pickiest eaters. You’ll also find specific solutions to issues of special concern, such as eating disorders, chronic fad dieting, and more. In this reliable, comprehensive guide, you’ll discover:

*Clear, easy-to-follow nutritional guidelines for children;
*More than 100 delicious, nutritious, easy-to-prepare recipes;
*What to do if your child is naturally underweight or overweight;
*How to ensure that vegetarian children are getting enough protein;
*Special nutritional guidelines for young athletes.
It is hard sometimes to know whether you’re doing the right thing for your child. Using the proven solutions and techniques you’ll find in Eating Right from 8 to 18, you can solve your child’s eating-related problems with complete confidence.

About the Authors

SANDRA K. NISSENBERG, M.S., R.D., is a registered dietitian and nutrition consultant. She has written or co-authored several books on childhood nutrition, including Quick Meals for Healthy Kids and Busy Parents. BARBARA N. PEARL, M.S., R.D., is a registered dietitian and nutrition consultant. She has a private nutrition practice where she counsels children, teens, and adults in all areas of nutrition. Along with Ms. Nissenberg, she is the author of Brown Bag Success: Making Healthy Lunches Your Kids Won’t Trade.