20 Great Ways to Get Kids Eating Better

Cooking How-To,Featured Article,For Moms,How-To
July 26, 2012

Whether your kids are home or at school, here are 20 simple ways to get them eating healthier, happier and more adventurously.

20 Great Ways to Get Kids Eating Better
Mark Boughton/styling by: Teresa Blackburn
http://pgoarelish2.files.wordpress.com/2012/07/peanut-butter-granola-cluster-prep-2.jpg

Here is a mish-mash of ideas to get everyone eating better. The one thing they have in common? They get kids involved. Sometimes the simplest of ideas will get kids excited. Who knew?

1. Noodle-ohs!
Kids love noodles. Skip the Ramen, and pack these sesame noodles for lunch. They’re just as good cold as they are room temperature.

asian noodles

  • Combine 3 cups cooked spaghetti, 1 cup shredded cabbage 2 chopped green onions,  ¼ cup soy sauce and 2 tablespoons each peanut butter, rice vinegar, oil.

2. Who Moved My Fruit?
When fruit was put in a colorful bowl in school lunchrooms, sales increased by 104%. The message—make fruit visible and attractive and kids will eat it. This works at home too.

15290-risotto-parmigiano-proscuitto-asparagus-relish

3. Cool Trick
Place 3 tablespoons sugar, 1 cup half and half and 1 teaspoon vanilla in a quart-size zip-top plastic bag. Seal. Place that bag in a gallon size zip-top bag. Layer ice and rock salt in the gallon bag and seal. Toss back and forth until it’s ice cream.

Ice Cream in a Bag

4. Eat Your Colors
Add these colorful and super nutritious fruits and vegetables to your diet:

Blueberries

  • Red for lycopene: Tomatoes, cherries, cranberries, watermelon and raspberries.
  • Orange and Yellow for beta-carotene: Sweet potatoes, pumpkin, carrots, bell peppers and cantaloupe.
  • Green for vitamin C, lutein and indoles: Broccoli, spinach, green beans, kiwi, and green apples.
  • Blue and Purple for anthocyanins: Blueberries, blackberries, purple grapes, and prunes.

5. Garden Party
Make cupcakes in flowerpots and decorate with lollipops or flowers.

Flowerpot Cake

Recipe for Chocolate Flowerpot Cakes

6. Kids Tools
Create a kids utensil drawer or basket with easy to use and kid-friendly cookware.

Corn-and-Tomato-Salad-Relish.jpg

7. Cool Lunch Bags
Get a fun insulated lunch bag that allows you to pack cold foods. We love the bags from Built and Kid-Konserve.

Built Lunchbox

8. Draw It
Get a chalkboard and let your kids write the menu on it each night. They’ll learn about food and meal planning and get a little spelling and writing practice, too.

Chalkboard

9. Remember Milk
Consumption of milk decreased by 35 percent when flavored milk was eliminated from school lunches, resulting in a decrease in calcium, vitamins D and A, and protein—key nutrients for kids. A little sugar may be a small price to pay for nutrients kids don’t get elsewhere. Plus milk, even when it’s flavored, is caffeine free. Source: Milk Processor Education Program

Milk

10. Try Sushi
For a quick dinner better than the drive-thru, try sushi. Kids love sushi. Try the California rolls or crunchy shrimp rolls, where everything is cooked. Sushi is made fresh daily at most supermarkets and is low in fat and super nutritious.

Sushi

11. Better than Soda
Make fruit ice cubes and serve with club soda or in a cup on their own. Puréed watermelon, blackberries or any other juicy fruit will work well.

Blackberry Ice Cubes

Watermelon Ice Cubes

Blackberry Ice Cubes

12. Low-fat Healthy Granita
Make some nutritious frozen treats and get the kids involved, too. Freeze juice in a shallow pan. Let kids scrape it with a fork into a slushy, icy treat. Voila, you have granita!

tangerine granita

Fresh Fruit Granita

Blueberry Granita

Fresh Strawberry Granita


13. Add Protein
For an easy breakfast sandwich make a waffle sandwich. Layer 2 frozen toasted waffles with cheese and ham for a high protein breakfast that will last longer than the waffles alone. Better yet. Add milk.

14. After School Snack
Keep nutritious after school snacks easy and accessible. Hummus is a great one. Pair with carrot sticks and pita bread.

Easy-Hummus-Dip-Relish-Recipe.jpg

Easy Hummus Dip

15. Almond Milk
If your kids have a problem with dairy products, give almond milk a try. It has a mild, nutty flavor that works great with cereal or on its own. It’s made from ground almonds and contains no cholesterol or lactose. It comes in a variety of flavors, is low in calories and fat and high in vitamin D, E and B 12. T also contains 45 % of the daily values for calcium in one 8-ounce glass.

Almond Milk

16. Use Chopsticks
Kids love a challenge, and chopsticks are definitely it. In addition to teaching  coordination, it slows kids down, forcing them to eat mindfully and savor their food. Remember it takes the stomach 20 minutes to signal to the brain that you’re full.

Chop Sticks

17. Seal it with a Kiss
If your kids would rather have coco puffs than oatmeal, try topping it with a Hershey’s kiss. They’ll still get the benefits of the whole grain oats.

Hershey Kiss

18. Pod Luck
Serve edamame, the green soybeans that come in a pod and are served in Asian restaurants. Kids will love getting the beans out of the pod, which will occupy them. Plus, they’re super healthy. To incorporate the bean into other snacks, try Edamame Hummus.

edamame_dip

19. Breakfast Rule #1
Make breakfast a fiber opportunity. Buy whole grain breads with at least 3 grams fiber per slice, or cereals with at least 4 grams per serving.

20. Straws, Straws, Straws
Give a kid a fun straw and anything will be more fun to eat. Let them use straws to slurp soup, drinks, even ice cream.

Straws

Need more ideas? Check out our brand new Relish for Moms Back to School Issue for iPad and our Daily Dish App for iPhone and Android. Both feature our favorite Relish recipes and the best part is, they’re totally free to download! To learn more and download, click the image below.

Tablet and App

—By Jill Melton, Relish Editor