Tag Archives: picky eaters project

tips for picky eaters part 3

25 Oct


We’re back with our last installment of Melissa d’Arabian’s “Picky Eaters Project.”

We’ve learned a lot along the way! For a quick recap, click here for part 1, and here for part 2.

Here is our summary for you all to enjoy:

Healthier meal makeover:

  • Bridge from kid food to adult food with gradual transitions. Start with the chicken nuggets your kids love, then create a homemade version of them. From there, go onto a  homemade chicken milanese, then onto a baked breaded fish stick.
  • Other examples include: transitioning from white bread to wheat bread, then to whole wheat bread. Same goes for pasta (regular – whole wheat), or juice (regular – to diluted with water).

Menu planning strategies:  

  • Include your kids in the menu planning process, so that you’re involving them in creating a family meal. On your night, use that as an opportunity to introduce new dishes, making sure theres at least one thing that your kids will eat.

Master breakfast and snacks:

  • Swap out the sugary stuff, and develop two or three easy breakfasts that you can rotate like mini muffins, whole grain cereal with milk, fruit, or green smoothies. For snacks try something nutritious like whole grain crackers, apples, almond butter, string cheese, or berries.

Don’t forget the fun:

  • Do something fun and physical with your kids whether it’s bike riding, walking, dancing, or playing. Make  up recipes with your kids. Cooking can then become even more of a family activity mainstay.

Take stock of where you are:

  • Review the binder that you created at the beginning of the project, and see how far you have come. Celebrate your small victories, “its about progress, not perfection.”

We hope that Melissa’s tips will continue to inspire your family meals for some time to come!

Photo courtesy of blog.landofnod.com

tips for picky eaters part 2

18 Oct

Melissa-dArabian-and-her-daughters-on-Ten-Dollar-Dinners-784x1024Welcome to our second edition of tips for picky eaters, thanks to Melissa d’Arabian’s “Picky Eaters Project.”

We hope that her advice has been helpful to our readers who have children, grandchildren, or are caretakers of children, educators, or anyone who is interested in childhood nutrition.

Here is our quick summary for this week:

Create food awareness: 

  • Foster a basic understanding of nutrition, where food comes from, and how it affects your body. Go shopping at a farmers market, or go visit a farm. Have your children chose produce, and bring it home to cook with. Review the importance of nutrients with them, and make it easy for them to remember: vitamins (make us grow), proteins (build muscle), fiber (scrubs your insides), carbohydrates (give you energy).

Food presentation: 

  • Have your children present the meal to the table, reviewing what each food item is and how it benefits your body.

Play the sugar game: 

  • Melissa’s children love sweets, so she wanted to educate them on the amount of sugar present in their favorite treats. She accomplished this by measuring out the teaspoons of sugar in those desserts, providing them with a memorable visual of the sugar content of these foods (1 tsp of sugar = 4 grams of sugar). You can do this with fat or salt, depending on what your family eats too much of, or has a sweet spot for that is not necessarily healthy.

Swap in healthier options: 

  • For dessert, try swapping out full sized brownies for one bite brownies, then serve more open quantity dishes like yogurt, and chopped fruit. That way they will get their brownie fix, while filling up on more satisfying and healthier options.

Other tips: 

  • For vegetables, instead of serving just one veggie per night, serve two and offer them a choice.  This will give them a voice at the dinner table.
  • Work on their crutch foods, like Melissa’s daughters’ passion for shredded cheese. She serves it to them in pre-portioned ramekins to control portions, and she won’t serve it two days in a row.
  • Get your kids involved in the cooking process. Have them pick a recipe or two of vegetables, and have them take the lead and make it for dinner.

We have one more post in store, so stay tuned!

Photo courtesy of askmissa.com

tips for picky eaters part 1

11 Oct

FN_Picky-Eaters-Promo-Video_s4x3_al (1)Great news for parents who have picky eaters!

Melissa d’Arabian from the Food Network has put together the “Picky Eaters Project” filled with fun videos and tips that might be helpful for you.

Don’t have time to watch the videos? Don’t worry!

We will be featuring a few blog posts filled with Melissa’s best tips.

Here is our quick summary for this week:

  • Setting the stage for victory:
  1. Try to get your family to agree to try new and different foods.
  2. Organize your  pantry so that easy to reach foods are healthy choices.
  3. Measure your success by creating a binder that lists all of the foods your children eat, adding to the list as you go.
  • Redesign dinner time:
  1. Build a constructive routine and create a positive environment. Strive to sit down at the table for meals, and create a clear start and stop for dinner.
  2. Get your hands on a dinner bell that your kids can ring when dinner is ready.
  3. Set the dinner table earlier in the day to ensure that dinner starts on time.
  4. Make dinner fun: share stories, and enjoy yourselves together.
  5. Create a “daily victory file” in your binder, writing down two things that went well, and one opportunity for improvement.
  • Expanding palates:
  1. Encourage your children to take food risks by making slight variations on foods they already love, for example: if your kids love a particular brand of chicken nuggets, try serving a different brand. Or if they like blueberry muffins, try serving them cranberry muffins. If they like chocolate ice cream, serve them marble swirl ice cream instead.
  2. Reward them for having an adventurous palate with foods you know they are going to like.
  3. Encourage them to have an opinion on the food by making taste test books, where they can write down their review of the food, on a scale from 1-10 and leave a comment.
  4. Set the precedent that everyone in the family eats the same meal. It might help if you make one of your kids favorite meals like quesadillas, but cut them up into little pieces, and serve it as a side dish rather than a main, and make something that everyone will enjoy (more grown up food) for the main.

More to come, so stay tuned!

Photo courtesy of foodnetwork.com