Fuel Your Child for School Success…
By Kelly Creed, RDN
Believe it or not, summer is over, and school is back in session, which we are back to packing school lunches! Creating a balanced and healthy school lunch can be tricky, especially if your child is a picky eater, but it’s not impossible. Picky eating is a common phase that many children go through particularly in the early stages. Using effective meal strategies can help you and your child navigate these waters as they get older! Feeding children can be stressful but it doesn’t have to be. Try these 4 tips so you and your little one can have more enjoyable mealtime experiences:
#1 Use MyPlate as your meal planning guide
- MyPlate is a useful tool designed to help you create well rounded meals that include all food groups for people of all ages. Challenge your child to build a balanced lunchbox by choosing something from each of the food groups below:
- Fruit: Focus on a variety of whole fruits
- Vegetables: Eat veggies that are all colors of the rainbow
- Grains: Make sure that at least half of your grains are whole grains
- Protein: Protein can come from a variety of sources: beans/peas/lentils, seafood, nuts/seeds, eggs, and of course lean beef and poultry
- Dairy: Choose low fat or nonfat milk, yogurts, and soy milk as well
#2 Involve Children in Meal Planning and Preparation:
- Go grocery shopping or to the local farmers market together. Encourage your child to hold, touch, even smell different fruits or veggies. Allow them to choose a fruit or vegetable that they already know and love or one they haven’t tried yet. Children are more likely to eat what they helped prepare or pick out.
#3 Make food look fun:
- The Bento Box: Challenge your child to balance their bento box (or any compartmentalized container) with at least one food from each food group (refer to MyPlate for guidance)! Use colorful silicone or paper cupcake liners to keep foods separated.
- Kabobs: Use 6” lollipop sticks, popsicle sticks, or straws to make a fun vegetable, fruit, or even sandwich kabob!
- Wraps: Swap a sandwich for a fun wrap using a whole grain tortilla
- Dips: Dunk whole grain crackers, tortilla chips, fruits, or sliced veggies into a variety of delicious dips/spreads like hummus, nut butter, or yogurt dip (see below for recipe!)
- Food Art: Use cookie cutters to make sandwiches into rocket ships, fruit into unicorns, or veggies into dinosaurs! The options are endless!
#4 Be Patient. Be Consistent
- Offer new foods in smaller portion sizes alongside foods that are familiar. Work your way up from there.
- Create a positive environment during meals, when prepping meals, and even when packing lunches. Avoid conflict, pressure, guilt, or punishments revolving around picky eating habits to avoid developing negative associations with food.
- Do not forget that eating habits take time to change. Consistency is key.
At the end of the day, your child will likely get all the nutrients they need when you consistently model meals using MyPlate. If you feel your child’s picky eating is interrupting your child’s growth and development, schedule an appointment with your medical provider and Registered Dietitian.
If you are interested in knowing more about child or adult nutrition, schedule an appointment with an Adelante Registered Dietitian!
For more information about picky eaters, recipes, and how to balance meals using MyPlate, visit www.myplate.com
Greek Yogurt Ranch Dip
This low-calorie Ranch alternative is sure to be a hit and is great to dip sliced veggies or whole grain crackers in.
It is even good as a spread on sandwiches!
Ingredients
- 1 cup plain Greek yogurt
- 1 Tbsp dried parsley
- ½ tsp garlic powder
- ½ tsp onion powder
- ¼ tsp Dried dill
- 1 Tbsp fresh chives, finely diced
- ½ tsp salt
- ¼ tsp pepper
Instructions
- In a food processor or blender, add in Greek yogurt, parsley, garlic powder, onion powder, dried dill, chives, salt and pepper and mix until combined.
- Cut up slices of cucumbers, bell peppers, broccoli, cauliflower, etc and serve immediately or refrigerate until ready to use.
Greek Yogurt Ranch Dip – The Culinary Compass