The Keys to Success - Healthy Kids

I get asked the question over and over and over again, how do you get your kids to eat that?  They may be talking about the broccoli, or the asparagus, and most often the salmon.  First off, I am completely blessed to have two children that will almost always eat the vegetables on their plate first, but I would go on to say that they did not get that way by themselves...  Because I have been asked many times, I have thought a great deal about what it is that go us to this point.  Here are the keys to our success:

• Early introduction to a large variety of high quality, well prepared foods - As I have mentioned before, the younger the child, the easier it is to integrate a variety of healthful foods into their diet.  It is absolutely NEVER too late to make changes, but certainly is easier to make it right from the start.  One big key is that you are buying high quality ingredients and cooking them well.  Especially with vegetables, it is so important not to overcook them to where they become bitter, off- colored or just plain mushy.  We often times don't introduce our children to certain foods because of our own aversions.  I challenge you to open your child's eyes to a new item that you don't love and you just might find that your tastes have changed.
• Re-introduction even when there were grimaces or complete refusal - Re-introduction is the key whether your child is 6 months or 16 years old.  We are all creatures of habit and often times will not love a food or a way of preparing a food that we try for the first time.  However, if that food keeps showing up we begin to get use to it.  This is especially the case when you are moving from a more processed diet to a whole food diet.  It is not going to be everyone's favorite from the beginning, but if you keep re-introducing it will eventually be the norm.  Don't get me wrong, there are always going to be food items that each of us don't enjoy (mine is olives), however that should be a minority of things, not all vegetables or all fruits, etc.
• Tough love - You know what it is, it is that painful moment when you do something not because it is what your child wants or makes them happy, but because you know it is necessary and better for them down the road.  Well, if there was ever a time to give some tough love, it is with their health and nutrition.  The way we eat when we are adults is primarily based on how we ate when we were children.  I know that there are exceptions to this rule, but generally speaking, this is something that will carry you through the rest of your life.  Further more, we all know that the majority of our health has to do with what we put in our mouths.  Not just what we are putting in our mouth right now or even yesterday, but what we have been putting in our mouth for years.  This is what gives me the strength and motivation to give my kids TOUGH LOVE when it comes to eating a healthful diet.   
• Eating TOGETHER - This is the piece of the puzzle that I did not realize was so important to healthful eating until I talked to so many people.  I have always known that it was important for other reasons, but there are now even statistics that show that families that eat dinner together have lower levels of obesity and other health problems.  I would add to that statistic, that families that eat dinner together as often as possible, also have a much easier time getting their children to enjoy a variety of healthful foods.  We are beyond blessed to get to eat dinner together as a family almost every evening.  It may be a really quick meal before practice or after a lesson, but we are there together enjoying a meal.  I know that every evening is not realistic for everyone, but even if it is just a couple nights a week, it makes a huge difference.  I often hear parents say that they fix dinner for their kids early and then they eat as a couple later or they don't really eat much dinner.  I think this causes a several things, 1) you are more likely to cater to your child's already defined likes and dislikes if you are just preparing a meal for them (i.e. more chicken nuggets, buttered noodles and mac'n cheese), 2) they are missing the opportunity to see you consuming a plate of healthful foods and 3) you are probably missing the opportunity to experience the tough love of "you may have more mashed potatoes if you finish your broccoli".

So, if your children's diet is not as healthy as it could be, or you find yourself trying to figure out ways to sneak fruits or vegetables into their diet, I would challenge you to give some or all of these techniques a shot.  After all, their health and well-being is what is at stake. 

WHAT'S FOR DINNER?
Tonight we are having a fun fresh and hearty salad that is very adaptable for children of all ages.  Young children seems to have a hard time eating a lettuce-based salad, so I usually just give mine a plate of all of the ingredients and a little of the lettuce with the dressing on the side (kids love to dip).  As they increase in age, I move more to a lettuce-based salad.  You can certainly change up the ingredents to your liking or to accomodate what's in the fridge, but this recipe is my favorite flavor and texture combination.  We are using the leftover fajita chicken from the dinner I made on Monday. 

Fiesta Salad
Servings:  4 dinner salads or 12 side salads

@ 16 oz               Salad Greens (your favorite variety is fine)

1 can                    Black Beans, drained and rinsed

1 can                    Reduced Sodium Yellow Corn, drained and rinsed

2 cans                   Mandarin Oranges, drained

2                            Roasted Red peppers, sliced into strips (fresh or canned)

1 cup                    Grated cheddar or Mexican blend cheese

2                            Whole Avocados, cubed or sliced

4                            Grilled Chicken Breasts (I prefer to marinate in Newman’s Own Lite Balsamic Vinaigrette before grilling)

1 bottle                Sweet Vidalia Onion dressing

Split salad greens among four large dinner plates.  Top greens with black beans, corn, orange segments, red pepper strips, cheese and avocado.  Cut warm grilled chicken into large chunks and place on top of cold salad just before serving.  I prefer to serve dressing on the side, as it is a better presentation if salad is not tossed.

CHEERS!