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Getting Your Kids to Eat a Balanced Diet by Britt Michaelian, MA
Children are born as a blank slate... right? As they grow older, parents, caregivers and the environment mold and shape children into the tweens, teens and adults they will become. Well, what I want to know is why my kids are such picky eaters ! I know I was one of the pickiest eaters as a kid, so it is only natural that my children would be pickier than me! Getting them the nutrition that they need is a challenge, but I am not giving up without a good long battle! This is a cause worth fighting for !
Nutrition is about getting your kids and yourself a well balanced diet. Paying attention to what your kids are eating is just as important as what they are not eating. I have found it to be helpful to write out family meal plans for the week, as well as a food diary for what my kids like and absolutely will not touch.
We have a rule that our kids must eat at least one fruit and one vegetable with every meal (except breakfast). Of course this is challenging because my kids don’t like anything green and they have learned to spot the zucchini in the pancake batter , but I keep trying!
One secret weapon that my mother turned me onto are these little gummy “treats” called JP Gummies made by Juice Plus . These are gummy supplements made of fruits and vegetables. They are full of antioxidants and immune system builders and they pack a nutritional punch! It is always best to eat the real thing, but if you know your kids aren’t getting enough of their daily 5, this is a good supplement. These little nuggets of gold are available through Juice Plus and come in pill and powder form depending on your child’s age. They also have supplements for adults, in case you are like some people I know (I won’t mention any names) who still don’t eat their greens.
Another rule that I strongly believe in is the one treat a day rule. Unfortunately, with my being a chocoholic, I don’t set a very good example for this rule. But, one treat a day seems fair and if you enforce this, it can ward off things like childhood obesity , especially if you make sure your child has a lot of physical activity. We do have exceptions to this rule, like birthday parties and the holidays, but for the most part, this is something that my kids understand as being good for them. One treat a day is good for you!
Overall, it is best to make sure you and your children receive a balanced diet with at least 3-5 cups of fruits and vegetables a day, 5-6 ounces (3-4 ounces for under 4 years old) of meat, poultry or fish, 5-6 ounces of whole grains, and 2-3 cups of milk, yogurt or cheese, and one treat, every day. There is a new food pyramid at www.mypyramid.gov if you want to personalize the exact serving amounts for you. But, the best rule of thumb is to make sure your children aren’t eating too much of one thing.
One more important note, if your kids are putting up a huge fight with food, don’t push too hard. Eating issues are born out of food battles and comments that parents make (with good intentions) in order to get their children to eat healthy. If the battle becomes too much, just make sure that the food you buy at the store is healthy and if junk food finds it’s way into your kitchen, dash it. If you feel that your child is not eating enough or is on the way to being over weight, make an appointment with the pediatrician to discuss your concerns.
As always if you have any stories, great healthy recipes that your picky eaters liked , tips for getting kids to eat vegetables, or input about this article, by all means, share with us on the Responsible Family forums! Parents with picky eaters tend to need help in these situations and what better help that something tried and true!
Thank you in advance for your input, good luck getting your kids to eat a balanced diet and live healthy!
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Communication 
