Monday - Family Health

I don't know about the rest of the world, but I definitely have a very difficult time getting my kids to eat a wide variety of healthy food, let alone sit down for five minutes and actually eat a meal. This nutritionist, Julie Burns, who is a mother of 7 year old triplets gives her tried and true tips for getting your kids to eat healthy.

1. Make a schedule. Children need to eat every three to four hours: three meals, two snacks, and lots of fluids. If you plan for these, your child's diet will be much more balanced and he'll be less cranky, because he won't be famished.
2. Plan dinners. If thinking about a weekly menu is too daunting, start with two or three days at a time. A good dinner doesn't have to be fancy, but it should be balanced: whole-grain bread, rice, or pasta; a fruit or a vegetable; and a protein source like lean meat, cheese, or beans.
3. Don't become a short-order cook. Prepare one meal for everybody and serve it family style so the kids can pick and choose what they want.
4. Bite your tongue. As hard as this may be, try not to comment on what or how much your kids are eating. Be as neutral as possible. Remember, you've done your job as a parent by serving balanced meals; your kids are responsible for eating them. If you play food enforcer -- saying things like "Eat your vegetables" -- your child will only resist.
5.Introduce new foods slowly. Children are new-food-phobic by nature. I tell my kids that their taste buds sometimes have to get used to a flavor before they'll like the taste. A little hero worship can work wonders too. My son refused to even try peas until I told him that Michael Jordan eats his to stay big and strong. Now he eats pees all the time.
6. Dip it. If your kids won't eat vegetables, experiment with dips. Ketchup, hummus, ranch, etc.
7. Make mornings count.
8. Sneak in soy. Even if your kids don't have milk allergies, soy milk is a terrific source of healthy phytochemicals. I use the low-fat, calcium-fortified kind in some recipes that call for milk, such as oatmeal, mashed potatoes, and sauces.
9. Sprinkle some sugar. make cooked carrots with a bit of brown sugar, and mix a little root beer into prune juice to make prune-juice soda or sprinkle of sugar on their fruit. I know that they'll eventually outgrow this need for extra sweetness, but in the meantime, they're eating fruits and vegetables.
10. Get kids cooking. If your children become involved in choosing or preparing meals, they'll be more interested in eating what they've created. Take them to the store, and let them choose produce for you. If they're old enough, allow them to cut up vegetables and mix them into a salad.
11. Cut back on junk. Remember, you -- not your kids -- are in charge of the foods that enter the house. By having fewer junk foods around, you'll force your children to eat more fruits, vegetables, whole grains, and dairy products.
12. Allow treats. Having less healthy foods occasionally keeps them from becoming forbidden -- and thus even more appealing. We call candy, soda, and cookies "sometimes" foods. I generally buy only healthy cereals such as Cheerios and Raisin Bran, but I let my kids have sugary cereals when they visit their grandparents or when we're on vacation. And I treat them to McDonald's for lunch every so often.
13. Have fun. The more creative the meal is, the greater the variety of foods my kids eat. We make smiley-face pancakes and give foods silly names. (Broccoli florets are "baby trees" or "dinosaur food.") Anything mini is always a hit too. I often use cookie cutters to turn toast into hearts and stars, which the children love.
14. Be a role model. If you're constantly on a diet or have erratic eating habits, your children will grow up thinking that this sort of behavior is normal. Be honest with yourself about the kinds of food messages you're sending. Trust your body to tell you when you're hungry and when you're full, and your kids will learn to do the same.
15. Adjust your attitude. Realize that what your kids eat over time is what matters. Having popcorn at the movies or eating an ice-cream sundae are some of life's real pleasures. As long as you balance these times with smart food choices and physical activity, your children will be fine.

Featured in Parents Magazine 2001.

And for a great way to get active Target has these cute 3 wheel scooters on sale for $19 this week. I doubt they will last long so hurry in. They come in princess, barbie, cars and a few more. Have a great Monday!