As a mom, I want my kids to have a healthy start to the new school year. As a registered dietitian, I know good nutrition advice helps nourish young bodies and brains.
As your kids go back to school, how will you help them eat well? Do what I do and let the Dietary Guidelines for Americans show you the way. The 2015-2020 Dietary Guidelines are based on current, sound science that shows the relationship between nutrition and health.
[See: 13 Tips for Getting Kids Health-Ready for Back to School.]
Make a Meal Plan
ChooseMyPlate.gov is one of several government programs that rely on the nutrition science from the Dietary Guidelines to offer you food guidance. When it comes to meal planning, the best plan is one that works with your family’s preference and schedule. Eat a variety of foods to get the nutrients you need, focusing on choices from all five food groups: colorful fruits and vegetables, grains, protein foods and dairy.
For family mealtime inspiration, visit What’s Cooking, which provides everything from simple two-step recipes to budget-friendly meals, with thousands of recipes. Get your kids excited about trying hometown flavors and learn what foods are grown in your own state with MyPlate, MyState. This site also gives you access to directories for local farmers markets and CSA, or community supported agriculture, programs.
Give Kids Many Different Ways to Eat Well
Variety is the spice of life, and the Dietary Guidelines encourage families to follow a healthy eating pattern. Research shows that healthy eating patterns are associated with positive health outcomes and that your overall eating habits, not individual nutrients or foods, are more likely to make a difference.
Healthy eating patterns aren’t rules. You find what works for your family by choosing what fits your personal tastes and cultural preferences. You can make positive changes in your family’s eating habits without having to eliminate foods you love.
You could change how a food is prepared, or balance your plate with other foods from the major food groups at mealtime. No need to get stressed out trying to determine exactly how much sodium, sugar and fat are in each meal. My personal opinion is that stress caused by food rules is probably worse for you than the food.
[See: 10 of the Biggest Health Threats Facing Your Kids This School Year.]
Eat Lunch With Your Kids at School
For a wonderful way to interact with your kids and the school staff, dine with them! The National School Lunch Program and the School Breakfast Program rely on the Dietary Guidelines. You can see it firsthand on your lunch date. Plus, you have a chance to encourage mindful, pleasurable eating experiences. While it may not work to do this on the regular, even choosing to eat with your child once at school can enhance your bond.
Cook With Kids at Home
Involving your kids in meal prep is a great way to spark interest in cooking and direct their palates to new tastes. Even if you claim to have a picky eater on your hands, you don’t need a special recipe or cookbook to head into the kitchen with your kids.
If you’re serving a dish made with ingredients that are new to them, make it fun. Letting them become the food critics will make them more willing to experiment and taste test. You can also work less familiar flavors into some of their favorites. Add broccoli to their mac ‘n cheese and it becomes mac ‘n trees. Put sweet veggies, such as carrots, beets or spinach, in their favorite fruit smoothies to add a heap of nutrition and color without altering the taste.
[See: What 10 Nutritionists Learned About Cooking From Their Moms.]
In order to expand a child’s palate, exposure is key. Kids will often need to try foods several times and several different ways before their sensory memory recognizes it as a familiar and pleasant flavor. Encourage the “trying bite.” This is a way to introduce them to new flavors without causing a food fight. Don’t get frustrated if they don’t seem to love it at first. What is important is that they tried it. You can always keep a few more familiar foods on hand for those nights when your tofu experiment gets a thumbs down.
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How to Create Better Meal Experiences for Your Kids originally appeared on usnews.com
