Kids and Healthy Food... It's not that hard.

Are my children the only one's who eat healthy and drink healthy? Now don't get me wrong, my children will eat a candy or two, a hamburger or even drink a soda every once in a while. BUT, when out at restaurants or over at get togethers they choose the inevitable... lol. When the waitress/waiter asks what they want to drink, it "water please" or to eat "vegetables please". Even when with their friends at restaurants, their friends choose cokes or greasy foods. There is nothing wrong with that. Everyone is different. I have never forced my children to eat the way they do, it's an imitation. Children usually imitate someone they look up to. In this case, they see that I never order soda at restaurants, once in a while I will order us hamburgers, and I always have vegetables on my plate. For dinner, I incorporate all the nutritious foods. Lately, for about over a few months, they have been drinking nutritious smoothies. Green smoothies and detox smoothies that acquiring a taste for isn't difficult. They actually love these! Anti-cancer killers. Here are some tips you can use to incorporate these foods in their taste buds.

Expose them to new foods often: I’ve read that it can take multiple exposures to the same food before a child will try it. My research has told me that if I wanted my kids to eat green beans, I’d have to expose them to green beans over and over again. On the 5^th exposure they might actually sample a bean. And by the 10^th they’ll start to enjoy them. Although this may hold true, it seems like a rote and repetitive way to introduce new foods into their diet. What I’ve found is that exposing them consistently to different foods actually makes them more willing to try new foods, even on the first introduction.
Introduce them to foods with fun names and fun shapes: Foods come in a huge range of shapes, textures and colors, so why not take advantage of this? Some are round, some are spiky, some look hairy. Talk about how the foods look like their favorite characters on TV – we thought the rambutan looked a lot like Animal from the Sesame Street. Other foods have interesting names, like the cuke-asaurus, clearly named after its dinosaur-like appearance, and a huge hit with my 4-year old son. Be imaginative with other vegetables/fruits. You will be amazed at what they will come up with that will get them to at least try it for taste.

Model smart eating behavior: Model a healthy approach to food. Show them that it’s acceptable not to like certain foods, but that you need to have a reason. It’s not OK to simply say “I don’t like it” if they have never tried it. Doing so makes it too easy for them to push things away without trying them first. Strengthen their connection with each food by asking what it is about the food that’s unappealing. Teaching mindfulness about their food is good for them. When they see you these "unappealing" foods on our plate and see that when you eat them they aren't as unappealing to you, it make them wonder "if mommy is eating it, it might not be so bad after all." Remember children mock and model behaviors from their parents and those they look up to. Be that model and instead of allowing them to say they don't like it without trying and basically let them give up on what's new and unknown, make it a fun experience.
Laugh through a new food experience, and never push: Laugh together, make jokes, talk about how it looks like the passion fruit has eyes. Or that the figs have teeth. A silly approach to food, rather than a serious approach (eat your peas!) can get them into the right frame of mind for some fun experimentation.What I mentioned above.
Be passionate about food: Show them how exciting it can be to try new foods. Even foods that look unappealing can surprise you. We got such a kick out of trying a mangosteen – we were almost afraid to try it because when we peeled it, the fruit looked like a moth’s cocoon. But lo and behold, it became our favorite new fruit. Mango, Kiwi, Eggplant, Beets, Ginger, Hummus; these are all different but they absolutely love everyone of them!

Hopefully these are tips that you can start to use at home with your own picky eaters. We’re lucky that living in Houston provides us with a range of food choices, but even in suburban and rural supermarkets I’ve been able to find new foods for my kids. Whole Foods, Costco and and the farmers’ markets that operate around the country are a treasure trove for those who come with an appetite for adventure.

School lunches

Homemade Carrots, beets, ginger and coconut water breakfast booster.