1. Set the Example
Kids are copyists. You know how they inevitably discover that bowl of ice cream you are trying to sneak? If you are eating something healthy and freshly made, they will be just as curious. If you are enjoying it and view your clean meals as amazing, they will want to try them too.
2. Give Them Their Favorites
What are your kids' favorite fruits and vegetables? Fresh strawberries, blueberries, pineapples? Do they like celery or sliced apples with peanut butter? Do they like sunflower seeds or almonds? Make sure to always purchase a couple of their favorites every week so they have good options when they are looking for snacks.
3. Two Choices
Kids, and toddlers especially, don't do well with a lot of choices. Don't let them run to the cupboard to pick their own snacks. When they come to you saying "Mom, can I have some chips?", don't tell them "No." Instead try, "Are you hungry?" ... You've just changed their "no" to a "yes". "You can have a banana or I can make you apple slices with peanut butter." Stick to your guns. If they are hungry, they will pick one of your choices or they can wait until the next meal.
4. Finger Foods
Kids love any meal that doesn't include utensils. Any excuse to pick up a little food and keep running around is good food to them. Double points if they can dip it in something else!
5. Make it Fun
Use a silly straw for smoothies. Try eating with chopsticks. Take your food outside. Let them make a mess. The possibilities are endless and they will ask for the "fun" meal over and over again.
6. Power of Suggestion
"Mmmmm" If you hear your friend utter this while sipping her cocktail, you immediately wish you had ordered her drink. The power of suggestion is strong with little ones, but they aren't stupid. Make sure to only "ohh" and "ahh" over super tasty treats and they will always believe you when you say, "This is SO good!"
7. Let Them Try Everything
If you start off telling a little one, "You're not going to like it.", it's going to be a phrase you hear back from them tenfold. LET THEM TRY EVERYTHING that is edible, just explain to them what it might taste like first. "Yes, you can try that. It might be a little bit spicy." or "It tastes a little bit like celery". Boxing your kids in by only preparing things you think they will like is setting you up for a house full of unadventurous eaters.
8. Don't Fill Up on the Bad
You know your kid's weakness. Are they constantly asking for juice or climbing the cabinet shelves searching for fish crackers? There is nothing wrong with saying yes to their favorites occasionally but try to offer them small portions. Then when they ask for more, offer a healthier alternative. "If your still hungry you can have ..."
9. "Add the Good" to Less Healthy Alternatives
Seeds and nuts are a great topper for a lot of foods and healthy dips can easily be made from yogurt or beans. It's an old trick from our parents' day to add extra veggies to spaghetti. Why not also try slowly integrating whole grains and organic or local produce to meals they are already familiar with.
10. Special Treats
Even on a budget, you should try to find squeeze room to buy "special" healthy foods your children enjoy. Preparing new treats, desserts, and snacks will keep them coming back to the dinner table for more.
Don't be afraid to break your own rules.
Food is meant to be enjoyed and every handful of goodness your little one takes in is a step in the right direction.
Food is meant to be enjoyed and every handful of goodness your little one takes in is a step in the right direction.