5 Ways to Get Your Kids to Eat More Fruits and Veggies

Parenting is hard, right?

Oh. It's not for you? Maybe it's just me. 

Whatever.

My point is that parenting is hard enough without worrying about whether or not your kid's getting the right nutrition. Now, I'm aware that we all have our "things". You know. Those things that are important to you that your kids get. Top of the priority list. 

Each family has different "things". 

Maybe you're super particular about your kid saying "Mam" and "Sir". Or, you're funny about having them read a certain amount of books every day. Or you can let a lot slide but your kids better look cute. Or maybe you just consider it a win if your child makes it through the day without rubbing poop all over the walls.

Whatever.

To each his own.

Whatever it is, I imagine most parents wouldn't be upset if their kid ate more vegetables. So, I've come up with a list of 5 (((easy))) ways to help encourage your kid to eat better. 

Maybe (if your kid isn't a complete turd) one or more of these could work for you.

1. Make sure YOU'RE eating your fruits and veggies.

This one maaaaay seem like a bit of a no brainer but really step back and look at what you eat in the day. Dad, are you strictly a meat and potatoes kind of guy? Mom, are you surviving on Oreos and ice cream but insisting your child eat their broccoli? Prooooobably not going to work. Put your big kid pants on and eat your own broccoli. 

*Free parenting tip*

Don't throw those Oreos and ice cream away! Hide them in the freezer and trade off with your partner distracting the kids while the other hides in the pantry and eats all the good stuff. If you dump the Oreos out of their bag into an empty vegan burger patty box, the kids will never catch on.

Or so I've heard...

2. Make them taste like something else.

I'm not above trickery. 

Muwahahahaha...

This green smoothie my child is drinking? Tastes like a peanut butter milkshake. Not even lying. Frozen banana, peanut butter, little bit of maple syrup, and a crap ton of spinach. If your kid is turned off by the green color, throw in some dates or blueberries to give it a nice brown color. Or head to Pinterest and search for "Zucchini Bread" or "Zucchini Brownies" or something to that effect. Pinterest is the jackpot for finding recipes that hide vegetables.

3. Get the kids involved in the process.

If your child is old enough, let them chop the veggies, wash the potatoes, etc. The more they can help and be involved, the more likely they are to want to eat it. If they're smaller, let them feed themselves. Yes, it makes more of a mess. Yes, it'll be a (MUCH) slower process. But the trade off is worth it.

Most of the time.

4. Chop them small.

If you're putting Spinach on pizza or bell peppers in the pasta, chop them really small. This almost falls under the "hide them" category but not quite. They're just less likely to notice them if they aren't having to pull entire leaves of spinach out of their teeth.

5. Put them in fun containers.

I'm a big fan of the muffin tin meals. Again, if you've never seen them, Pinterest.

Cali loves to eat out of a muffin tin. I'm not sure what it is but she thinks it's hilarious. I could put anything in a muffin tin and she'll eat it.

Lastly (another free tip) don't stress over it. I know that's easier said than done but if you're trying, then you're already ahead of the game. They're kids. Popcorn, Pop-Tarts, ice cream, and even Oreos every now and then aren't going to hurt them. 

Actually, I'd venture as far as to say it's GOOD for them. I mean, ice cream is good for the soul and emotional health is just as important as physical. 

In my book anyways. 

Guest Post - Keeping Your Children Healthy During Cold and Flu Season

So today I'm excited to share a guest post with you guys. It's brought to you by Healthline.com which is an online health information site. It's a great resource for healthy living, especially if you're like me and have a troubled past with just Googling your symptoms. 

Cali has already had a stomach virus twice, TWICE, this season. It's just that time of year and we all want to do what we can to prevent our little ones from getting sick. This article gives you some sound advice for doing your best to avoid germs and stay healthy. I hope you enjoy!

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Winter is here once again and with it comes cold and flu season, which can occur as early as October and ends sometime in April or May. These diseases are caused by viruses and usually accompanied by runny nose, sore throat, cough, fever, headache and muscle soreness. All of these symptoms are due to our bodies’ immune system fighting off the virus. Children are usually the first to get sick since they play closely together and they're still learning hygiene. Here are several tips that could keep your children from getting sick this season.

Wash hands frequently

Here is a general rule everyone should follow, including adults. Warm water and soap kill germs, though you have to do this the proper way. Washing hands should last at least 20 seconds, and make sure to rub every nook and cranny thoroughly. No matter how clean the hands may be, it is still best to keep them away from the mouth and nose. Avoid using hands when picking up food as well.  Rather, use some sort of utensil or tong.  For younger children, it’s best to supervise and assist them in washing their hands.

Practice good cough decorum and social distancing

Germs from the flu spread up to a 6-ft radius when they are spread via a sneeze or cough, so teach your children to cover their mouth and nose with a tissue, and dispose of that tissue properly and immediately. Make sure they also wash their hands every time they cough or sneeze so they won’t spread the germs through surfaces and human contact. It’s best to keep your kids at home if they’re already sick.

Encourage them to exercise

If you want to help your child ready to fight on flu, make sure they get regular exercise. Moderate physical activity is known to boost the immune system thus lowering their risks against common cold and flu. It’s better to deal with these diseases if you’re healthy and fit. Look for opportunities for indoor activity, like swimming, gymnastics, tennis, basketball and bowling. Your child can take up outdoor winter sports as well, such as skating but make sure they are dressed appropriately for the weather.

Wear weather-appropriate clothing

It is not necessary to keep your kids indoors to prevent them from catching colds or flu. Make sure they are properly dressed for the weather before going out, though. Appropriate attire includes jackets, winter coats, hats, thick socks, insulated gloves and scarves. It’s also important to dress in layers especially during the winter. This provides extra insulation and it traps air effectively, ensuring that all the warm air produced by the body will be retained and will keep you warm.

Increase fruits and vegetable intake

Make sure your little ones are getting plenty of leafy greens and vitamin C in the form of citrus fruits. These foods are known to fight off cold and flu viruses. Foods are still better than any supplements, and eating more fruits and vegetables helps to strengthen your immune system, lowering your risk of contracting diseases. Give your kids at least five servings of fruits and vegetables every day in order for them to get sufficient minerals, vitamins and antioxidants.

Have them vaccinated against flu

Immunizations are important, and the flu vaccine is one way to protect your kids and yourself against colds and the flu. This may not prevent children from getting the flu completely, but it can shorten the illness and keep the symptoms milder, in case they do get sick. The flu vaccine can be administered to everyone from 6 months of age and older. This can be done yearly with the effectivity lasting throughout the flu season.

Make sure you have immediate medication on hand

Being prepared at all times is a must, especially if you have kids at home. Despite taking all the precautions, children can still catch the virus at some point. They can contact this virus in an average of 6-8 times per year. If this happens, it’s best that you are ready to alleviate the symptoms and shorten the illness. Make sure that your medicine cabinet is well-stocked and has a variety of medicines for kids and adults. This includes acetaminophen (Tylenol) or ibuprofen (Advil) for the fever, nasal saline drops for infants and spray for older kids. Avoid combining several cold medications at a time, and make sure to administer the proper dosage to avoid complications.

 

David Novak is a international syndicated newspaper columnist, appearing in newspapers, magazines, radio and TV around the world. His byline has appeared in The Wall Street Journal, Newsweek, Reader's Digest and GQ Magazine, among others.  David is a health and diet enthusiast, and frequently writes on a wide array of health topics for various publications, including regular editions appearing in healthline.com.  For more of his Healthline articles, visit http://www.healthline.com/.