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My Kid won't Eat That!

By Melissa Halas Liang

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Published: 22Aug2009
Word count: 858
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Children are influenced by so many cues on what, how and why to eat. Food manufacturers spend billions on marketing campaigns that entice children to eat their products. Unfortunately, these foods are too often low in nutrient density and high in fat, sodium, or added sugars. And no child is too young to be influenced by this marketing push. Even children as young as 2 years will choose a food with a cartoon-laden package over a food in a plain package. Besides food companies, children are influenced by what other kids are eating. Plus, with busy family schedules, 'junk' food simply wins the fight.

For children food can affect mood, energy level, performance and even test scores.

There are only so many calories a child can take in a day, so getting the most nutrition out of those calories is important. A child can quickly fill up on foods that are high in sugar or salt and low in fiber like many brands of crackers, cookies, pretzels and snack foods. When low-nutrient foods replace foods that offer health promoting properties, there often isn't enough room left for foods that help with optimal brain development, healthy growth and disease prevention.

It is difficult to recognize the immediate health effects of nutrition, so it's easy to miss the harm that some foods could be causing. However, research is underway to shed light on the situation. Did you know that even the youngest Americans are turning up with precursors of heart disease? A recent study concluded that 61% of overweight 5 to 10 years olds already possessed at least one major risk factor for heart disease, and 26% possessed two or more factors. Studies have also suggested that for the first time in history, the generation of people born in 2000 is probably going to have a shorter life expectancy than their parents.

So learning how to fuel your kids' right for life starts now! To get started, here are some tips on getting your child to eat healthier foods.

The apple doesn't fall far from the tree. A good starting point is to eat the foods you'd like to see your kids eat. For example, if you think it's healthy for children to have vegetables at dinner every night, then you should have vegetables at dinner, too. Kids' eating choices are influenced by their parents well into adulthood, so chances are, if they eat it most days now, they'll include it most days as an adult.

Include more fruits and vegetables as meals and snacks. Toss out the fruit roll-ups, fruit bars (cookies) and fruit chews as every day fillers and choose more fresh fruits and veggies that come packed with nutrients for your growing child. Yellow and green vegetables and citrus fruits will lower their risk of several cancers, such as cancer of the stomach, pancreas, colon, rectum, bladder, endometrial, cervix and ovary. Fewer than 10% of 1- to 2- year-old children consume a dark green vegetable a day 'green foods are important for eye health and often contain folate acid which is good for your heart.

Sometimes children aren't hungry, but there's no need to worry if they don't lick their plates clean. Children are able to listen to their hunger signs and will make up for it at another meal. It's okay, they won't go hungry.

Try to avoid over-snacking. Kids just like adults can use snacking as way to take a break. Stop and re-evaluate your meal schedule. You may need to slow down your schedule in order to give your child time to eat. If they end up over-snacking they also won't be hungry at meals.

Enjoy special treat foods as special occasion foods, not food rewards. Using food as a reward for good behavior is associated with excess weight concerns later in life.

It's best to offer foods, not force or bargain. Over-encouraging certain foods (such as vegetables) can lead to dislikes of those foods. You can encourage your child to try one bite, and if they don't like it, they can spit it out.

If your child won't eat a food, try cooking the food together. Even young children can help with basic meal preparation like washing, serving or cutting (with a plastic knife). Don't expect instant results though. You may need to prepare it with your child several times before they try eating it.

Learning to feed your kids healthy and having them accept new foods can be easy if you focus on small, gradual changes. Perhaps this week you can begin by adding one healthy whole grain food, like a hearty whole grain cracker or baked blue tortilla chips to your child's diet. Have your child help you get it out of the pantry, and put it on a plate with his or her favorite low fat cheese, salsa or bean dip. Eat it together. Continue to model healthy behaviors like good food choices and exercise. In time, you'll hear yourself saying less of "my child won't eat that" and more of "that's one of his favorite foods!"

Halas-Liang, MA, RD, CDE, CNSD is the Program Coordinator for the Online Certificate in Nutrition for Optimal Health, Wellness, and Sports. This program is offered in partnership with Colleges/Universities throughout the nation and can be taken anywhere. To learn more, go to http://www.efslibrary.net . She is also founder of http://www.superkidsnutrition.com , where she is "saving the world, one healthy food at a time (TM)."

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