Teach a Little, Sneak a Little

Kids are intelligent beings who should be allowed to make some decisions on their own. However, some children, if left to their own devices would eat ice cream and tortilla chips for every meal. Children need to be shown by example the basics of what makes a healthful meal: lean protein, whole grains and plenty of fruits and vegetables. Sometimes however it doesn’t hurt to sneak a little extra nutrition into the foods you know your children love. Here are a few tips to get a little more fiber, vitamins and minerals in your children’s diets.

1. Bulk it up with Veggies
Adding frozen vegetables to sauces, lasagna and other dishes is a great way to stretch a meal while reducing its calories and increasing its fiber content. Start slowly and add more vegetables as your family gets used to this way of eating.

2. Make soups and salads an every day affair
Low-sodium, brot- based soups in cold weather and crispy salads in the warm months are a great way to get more vegetables in your children’s bellies. Start with the favorites. If a favorite soup at your house is chicken noodle, serve this with a finely diced carrot, adding more vegetables as your family accepts them. The same can go for salads as well. Start with the vegetables you know your children will enjoy, and choose a low-calorie dressing to spice things up. As your children get used to this salad tradition you will be able to add more vegetables to expand their palates.

3. Cut or Puree
One of the best ways to get vegetables into your children without them knowing it is to very finely dice or puree the vegetables in a food processor. A great example of this is pureed cauliflower. Most kids like mashed potatoes, yet relatively few children get excited about a plate of freshly steamed cauliflower. Try pureeing this steamed cauliflower and adding it to mashed potatoes or if you’re feeling really adventurous, try serving this cauliflower as mashed potatoes.

There really is only one rule when it comes to serving up these super-boosted foods. Don’t tell. Don’t let on that anything is different. While teaching the basics of healthful eating, all topics should be discussed. However when using that macaroni and cheese as a vehicle for adding some mashed summer squash, mum’s the word.