Healthy eating for kids

If you're the parent, grandparent or caregiver of a young child, you know that kids can be picky eaters.

Eating healthy foods during the first years is important for several reasons. Their rapidly growing bodies need good nutrition, and eating habits learned now will likely follow children into their adult lives.

"Given the fact that they're growing, it's essential for kids to have good eating habits," said Denise Frey, a registered dietitian with Blue Mountain Health System. "You want to look at giving kids a wide variety of foods. Parents can get frustrated because they're picky eaters."

She noted that many of the same latest health tips given to adults, such as regularly eating healthy fats and "brain food" such as the omega-3 fatty acids, also apply to children. Sometimes it just takes a different approach to getting these same foods to be accepted by kids.

"There was just an article on getting omega-3s into kids. Is it hard for kids to eat fish? Yes, sometimes. But you can sneak it into foods that kids would eat," she said, noting that flaxseed oil contains similar health benefits to fish oil, but can be added to smoothies such as a peanut butter and banana smoothie.

It can take up to a dozen exposures to a new food before a child will accept it, she said, which is why it's important to continue introducing a new food even if it's been rejected before. It's also OK to experiment with presentation. If a child won't eat plain broccoli, try adding cheese or a dipping sauce.

Guidelines from the Academy of Nutrition and Dietetics (formerly the American Dietetic Association) suggest that a healthy meal plan focuses on whole foods, including fruits, vegetables, whole grains, dairy and lean meats. Added sugar should be kept to a minimum.

"It starts with a good foundation. You have to be proactive when the children are young. When they're very young, they will model after what the parents are eating," she said, adding that children will also note when a parent refuses to eat a certain vegetable or doesn't enjoy fish, which makes a "poker face" at the table even more important.

"You shouldn't expect your child to like every food out there. But if they don't taste it, how are they going to know if they like it or not?"

Frey noted that getting kids involved with meals can also help. The youngest children can wash vegetables, while older children can set the table or take a more active role in food prep. Children who are asked to help choose new foods at the grocery store, and then help to prepare a food, are often more likely to try that new food, she said.

"Allow the child to pick out a new vegetable, a new fruit, or a new whole grain cereal or whole grain bread," said Frey.

She noted that when she is working with young students over the summer, they enjoy preparing a new recipe each time they meet. Her rule is that each food must be tasted by each child.

"They were asked to take at least one bite to try it. It was OK if they didn't want to keep eating it, but they had to try at least one bite," said Frey.

Portion sizes don't matter as much as exposure to food at this age, she said. Small children have smaller appetites and different nutrition needs.

When all else fails, some parents advocate sneaking healthy foods into smoothies, soups as purées, or finely chopping rejected foods for a casserole or meat loaf. It's one way to ensure that a child gets the nutrition they need as their palate matures.

"If a smoothie means getting more fruits and vegetables in your child's diet, go for it," said Frey. "Even some adults might not like all of their fruits and vegetables, and a smoothie is the way to go."

She noted that if you're making smoothies, keep added sugar to a minimum for maximum benefit. A small amount of honey is acceptable as is nonfat plain or flavored yogurt for a touch of flavor and sweetness.

Be patient and keep trying. Meal times shouldn't be a battle but a fun time for family to build healthy habits together.

"Don't make a big fuss about it if your child doesn't want to eat the food," said Frey. "Don't make meal time stressful. Keep it a pleasant, distraction-free environment. Nothing but conversation and focusing on the food."

With childhood obesity rates continuing to rise, Frey added that encouraging children to be active is equally important to eating healthy foods.

"Make sure your kids play an hour a day and keep active. That's also an important part of their health. It's even more helpful if the parents go and play with them, or go for a family walk.

"As with what the family eats, it's all about leading by example," she said.