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SALT LAKE CITY -- Parents who put platefuls of vegetables and whole wheat bread in front of their children will probably be rewarded with a look that suggests they have asparagus sprouting from their ears. But with almost 20 percent of all American children obese, according to the Center for Disease Control, it’s more important than ever to try to help kids develop better eating habits.
While teaching them to make proper choices is key, here are some sneaky tips in the meantime that can help them eat more of what they should, often without them even knowing it.
Sneak in some healthy stuff
There’s not a baked good you can make (i.e. banana bread, pancakes, muffins, cookies...) that can’t benefit from a tablespoon of wheat germ, which is high in protein and fiber, or ground flaxseed, which is rich in OMEGA-3 and lignans. In fact, according to the Mayo Clinic, wheat germ is one of the 10 healthiest foods and preliminary studies show that flaxseed may help in the fight against heart disease and diabetes.
Besides adding it to foods, it works great in other ways as well, such as sprinkling it on top of some already healthy low-fat yogurt for a crunchy surprise.
According to the USDA, the average American consumes around 156 pounds of sugar a year.
Whole grains are important to any diet. But if children still put up their noses at whole wheat bread, consider light wheat bread or other grains. Some have a mild taste that they won’t notice. When making bread or other baked goods, start substituting a 1/4 cup of wheat flour in every cup of white flour that you use in your baking, too. Every bit helps.
Make good food prep choices
Food preparation can also make the difference between something being healthy or harmful. In a PBS Parents website article dealing with picky eaters, it suggests baking foods instead of frying them. And when oils are a must, avoid margarine and butter. Olive oil, canola oil and trans fat-free packaged spreads are better alternatives.
Though toddlers should not be put on a low-fat diet, these healthier fats can still be used to make sure every bite counts. PBS Parents also recommends replacing an egg in a recipe with two egg whites. Also, use low-fat cheeses, sour cream and cottage cheese and switch to 1 percent milk.
Cut down the sugar
The biggest culprit to unhealthy eating by far is sugar. According to the U.S. Department of Agriculture, each American consumes around 156 pounds of sugar a year. And since only one-sixth of that comes in its traditional form, it’s important to examine a child’s diet and figure out how it’s adding up.
Juice is one of the biggest culprits so always buy 100 percent juice, never the "cocktail" or "punch" varieties. And instead of frozen pops, use fruit juice to make your own. Soda should also be avoided as much as possible due to its high-caloric and low-nutritional content.
Save sugared cereals for treats and special occasions as well. A way to switch your children over to healthier cereals may be to combine two cereals for a while (their favorite plus a healthier one) or purchase a bag of just the marshmallows commonly found in cereals and add it to a cereal they may not choose.
All in all, french fries and hot dogs will still remain two of kids’ favorite foods, but eating healthy has a cumulative effect: The good fats help chase out the bad fats and whole grains can cleanse an overworked system.
Sometimes parents have to compromise because food shouldn’t become a battle. Instead, learn to cut out the bad when warranted and slip in the good whenever possible.
Kim has written for magazines like LDSLiving, the Washington Family, Back Home, Parents & Kids, and Natural Life. She has two novels with Covenant Communications. Visit her at www.kcgrant.com.
