Healthy Kid-Friendly Meals for Picky Eaters

Turning Mealtime Battles into Delicious Wins

Problem

Ask any parent, and they will tell you that nothing — nothing is worse than dealing with a picky eater. You work so hard to make a healthy, balanced meal just to see that your child makes their nose and says words´ it like “I don’t care about this,” For many families the food fight can get out of hand when we feel they are eating only not everything is much faster than everyone else.

According to statistics, nearly half of all parents in the U. S have at least one picky eater among their children. This is an issue when it comes to consumption of vegetables, as the overwhelming majority of children are reluctant to eat their veggies making consumptions (being) important nutrients difficult.

The American Academy of Paediatrics reports that a diet containing fruits, vegetables lean proteins and whole grains has an overwhelmingly positive effect on childhood cognitive development. This may result in a deficiency of important vitamins and minerals such as Vitamin A, C, calcium,and iron.

But don’t despair! The good news is, if you get a little creative and try to understand what makes our kids WANT to eat the yucky stuff, then mealtimes can become less of a task and more enjoyable for your littles. In this post, we will discover some easy to make recipes that are simple enough for your babysitter or nanny and delicious to children – even the pickiest eaters!

Agitation

Anyone battling with a child who outright refuses to consume any food containing greens or screaming for the same meal everyday, will agree that it can be incredibly tiresome and frustrating. For many families, though, picky eating is more than just a passing phase; it’s an ongoing struggle that bleeds into every meal you plan and buy–and most importantly your child’s health.

Plus, all this food advoidance can also add to the stress and tension at meal times making family dinners miserable for everyone. For parents, the consistent battle for control may lead to feelings of frustration, fear and guilt concerning their child’s nutrition. Are they receiving adequate nutrients? Are they inculcating good eating habits? Is he growing on schedule?

In addition, studies have shown that eating behavior learned in childhood will stay with us throughout our lives. Eating sugary, processed foods non-stop means that your child could be at severely high risk of childhood obesity and diabetes among other related health problems.

The Centers for Disease Control and Prevention states that approximately 1 in 5 school-aged children are obese, putting them at risk of developing conditions such as heart disease and type-2 diabetes later in life.

But the thing about it is: you do not have to be stuck with chicken nuggets and macaroni cheese forever. By using the correct approach and recipes you will be able to get your picky eater over their aversion, then they can grow up accustomed to healthy foods instead. Now that we know how to get the necessary proteins and amino acids, let us quickly jump into preparing food for kids.

Solution

In that case, your always-recurring question is this: how do you prepare healthy meals for picky eaters? See below for some tips on how to reverse the trend with ideas.

1. Get Sneaky with Vegetables

In general, picky eaters reject vegetables the most. However, fear not, you can slide them into creative meals!

• Hidden Veggie Mac and Cheese: Swap out 1/2 of the cheese for pureed butternut squash or cauliflower. The creamy thing gets along so well with the cheese, and you really can’t taste it. From a kid perspective, you get the comfort of mac and cheese with a serving of hidden vegetables.
• Zucchini Muffins: Shred zucchini and add it to whole grain muffin mix. These muffins not only make them moist but also add fiber for the vitamins included as well… no flavor change needed.
• How to get kids (or grown-ups) to eat spinach smoothies… I love this one — blend a little bit of fresh or frozen raw Spinach, banana slices & strawberries with orange juice and you never know there’s spinach in it. The natural sweetness of the fruit disguises that spinach and you’ve just made a drink for kids that is filled with nutrients they’ll actually enjoy.

2. Make Meals Fun and Interactive

Obvious, but kids eat what they prepare. The more they help in the kitchen, not only does it make them vested into what you are creating but also helps to show good life practices.

• Pizza Night from Scratch: Offer whole wheat pita breads or English muffins, tomato sauce, cheese (both full-fat and reduced fat options), along with chopped vegetables such as bell peppers; mushrooms; lean meats. Pizzas — DIY, let your child create their own creation Research has shown that kids are more likely to eat vegetables if they have chosen them and helped prepare the meal.
• Taco Bar: Have a taco bar with healthy fixings like diced tomatoes, shredded lettuce, black beans and grilled chicken breast slices together with an avocado half. Children love the independence of creating their own tacos, and there are so many possible healthy options with this setup.
• Produce a Happy Face: Produce faces or patterns on whole grain bread, tortillasand even rice cakes with something as simple as peanut butter or cream cheese after that leading creatively with cut up fruit and veggies. A fun activity for kids and a tasty snack.

3. Focus on Finger Foods and Dips

Most picky eaters love picking up things with their fingers. Kids also find finger foods to be less intimidating and more fun.

• Chicken ‘n’ Veggie Skewers:Skewer chunks of chicken breast, cherry tomatoes, bell pepper squares and slices of zucchini. Grill or bake until browned on the outside. The chips are a fun way to present them, and make it easy for the kids to pick up and eat right off the skewer.
• Hummus and Veggie Dippers: This is as simple at it sounds —Slice cucumbers, carrots and bell peppers into sticks to dip in that yummy hummus. Children can sample their healthy snack varieties and hummus is high in protein and fiber-encouraging both to dip!
• Oven Baked Sweet Potato Fries:Looking for a healthier version of fries, default to supplying these. They are sweet and crunchy, plus contain vitamin A. Serve with a wholesome ketchup or yogurt based dip

4. Incorporate Whole Grains in Kid-Friendly Ways

Whole grains are an integral part of a healthy diet and can contribute to your fiber, vitamin and mineral intake. But white bread and pasta are usually kid favorites. The main thing you can do is switch it up:

• Quinoa “Fried Rice” – sub quinoa for white rice in any fried rice recipe of your choice. If you are looking for something healthier than rice, try quinoa instead. Add peas, carrots scrambled eggs and a dash of low sodium soy sauce to get that make-it-already flavour while keeping it healthy.
• Make Oatmeal Pancakes: Puree oats into flour for healthier pancakes. If you like it a little flavorful, then put some mashed bananas or berries inside the batter before cooking. A tasty and entertaining way to use up any type of whole grain in a format children already have an obsession with.
• Whole wheat-a pasta with veggie sauce- Blend carrots, spinach and zucchini into a tomato-based souce to mix up over your favorite whole grain spaghetti The whole grains contain more fiber and nutrients than regular pasta, the sauce cloaks a parade of veg.

5. Transform Familiar Favorites

One of the best ways to expose your child to new foods is by incorporating them with things that they already like and eat.

• Low carb pizza — Pizza crust but with a cauliflower twist This is a perfect way to sneak in some extra veggies — since this still tastes like pasta.
• Turkey or Lentil Sloppy Joes – replace beef with turkey, try it sloppy lentils for a healthy take on this classic sandwich. Both choices have less fat and more protein.
• Veggie Packed Quesadillas: Add finely chopped veggies right into a standard cheese quesafilla. If (like me) you have a picky eater who won’t eat roasted veggies, the melted cheese can be hiding all types of peppers, onions and spinach that they might actually notice too much.

6. Try New Textures and Flavors Slowly

When it comes to textures and flavors, introducing these in baby steps will help picky eaters become used to them.

• Smoothie Bowls: Stick with the fruits that your child is used to, add healthy ingredients such as chia seeds and flaxseeds, or switch from regular yogurt to Greek yogurt for a thickener/higher protein content.
• Mashed roots: Mix mashed potatoes with other root vegetables to introduce new flavours. Begin with some and increase slowly as they get used to the fresh taste.
• Baked Veggie Chips —Slice vegetables thinly (such as zucchini, sweet potatoes, or kale), lightly coat with olive oil and bake until crisp. They taste like potato chips but are healthier.

7. Educate and Involve Kids in Nutrition

If your child is going to have some form of healthy eating, it will help get them on board if they know why their food choices are so important.

• Three interesting facts about what is on their plate. For instance, let them know that because of the vitamin A carrots help you see in the dark and are going to make you tall or strong like that character they like.
• Plant Together: If you can, plant a mini garden or some pots of herbs and veggies. Children will eat healthier if they experience the food from seed to sprout through harvest and delivery.
• This was a lot of fun, and would shop with him for groceries. Encourage them to choose a different piece of fruit or vegetable each week. They are more included in this way, and they get to have a bite of their fancy device.

8. Keep It Simple and Consistent

Patience is another common theme whenever picky eaters are discussed. Further, serve plenty of healthy food without coercion.

• One-Bite Rule: Implement a “one-bite-rule” so that the child has to try one bite of whatever it is in case more than expected. Less pressure but still forcing them to eat it.
• PREDICTABILITY: Routines and Familiarity Food Routine: Mealtime routines help young children anticipate what will happen next. And there is something comforting about having a familiarity with the new on your plate.

Also read: How to Freeze Dry Candy

 

Conclusion: Healthy Kid-Friendly Meals for Picky Eaters

Not every meal with a picky eater has to be an all-out fight. All it takes is a bit of creative planning and patience, but here are some tips to get your kid eating up healthier options they can enjoy next time. The goal is not to make them eat, what they dislike but to show healthier options by playing with food, getting acquainted, and seeing the variety.

Parents need to praise small wins and tolerate setbacks. If your child takes time to try and like new foods, that is fine too. Just keep trying new recipes, have them help you cook, and try to make positive comments about meals.

What that means is with time, your child will get more used to the taste of healthy foods, and they are going learn how good it feels to have a healthy diet which can also translate into them living when you leave this earth. And who knows? You might even be left with a wanna-be master chef, who just can'[t wait to help you in the kitchen and wants more of those health-filled meals!