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10 ways to get your children to eat immune-boosting foods this cold and flu season
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Healthy and Happy
Most of us accept the notion that nourishing our bodies with healthy foods will help boost our immune system. But many parents struggle to get their children to eat healthful foods. Considering the severity of this year’s flu epidemic, however, it is as important as ever to teach our children healthy eating behaviors…despite the challenges that invariably present themselves in trying to accomplish the task at hand.
Here are some helpful tips for parents struggling to feel some element of control over their family’s health this cold and flu season:
1) Be a role model. This tip deservingly sits at the top of the list! Children learn by watching their parents’ behavior. If you eat healthy foods and your children see you not only eating them but enjoying them, they will eventually join in.
2) Let your children maintain some control. Just like you, children like to feel as if they have the ability to make choices. Offer them two or three items you could include with dinner and let them make the final decision. You can also ask them what healthy items they want you to add to the grocery list or weekly menu plan.
3) Let them cook! The more your children feel involved in the process of preparing the foods they will be served, the more likely they will be to eat them.
4) Out with the junk, in with the healthy stuff. If your shelves are stocked with only healthy foods and snacks, guess what?
5) Modify what your children already like. If they like muffins, add some zucchini or bananas. If they like Cheerios, top it with fruit. If they like milkshakes, make a fruit and yogurt smoothie.
6) Keep trying new things. Plan one night a week to be an experimental night. Sit with your children and look through some healthy cooking cookbooks or magazines and find some new recipes that sound good to try that evening. If you have young children, let them cut and paste the recipes you find onto index cards to keep.
7) Be creative. Decorate their plates with fruits and vegetables. Create smiling faces, make it look pretty, or even try to get a little silly. Children need to find a food to be visually appealing before they will agree to eat it.
8) Respect their curiosity. Explain in terms that are appropriate for your children the health benefit of whatever healthy food they are eating at the time. This will reinforce the reason for following a healthy diet for them and for you!
9) If necessary, hide them. When it’s possible, use a food processor and add some secret ingredients to your children’s favorite recipes.
10) Reward them! Give them gentle reminders that if they eat their vegetables, for example, that they will get stickers, playtime, even a portion-controlled sized healthy dessert.
And remember, to the best of your ability, be consistent. And if you have a challenging day, persevere tomorrow.
For more information:
Food Guide Pyramid for Preschoolers
Food Guide Pyramid for Kids (6-11 years)
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