A Quick Bite

By now, most people have heard of Jessica Seinfeld’s cookbook, entitled Deceptively Delicious.  In it, she provides recipes and techniques for sneaking vegetables into foods that don’t normally contain vegetables.  The popularity of this cookbook shows that many parents are struggling with their child’s vegetable intake, or lack thereof.   Unfortunately, hiding vegetables, as described in this cookbook, will not fix the problem.  Sure, your child might get in some extra vitamin C from the pureed spinach hidden in the blueberry crumb bar.  But will that create a child with healthy eating habits?  Absolutely not.  Instead, kids learn that vegetables are bad and need to be disguised or hidden in another food in order to taste good. 

Hiding vegetables is a temporary band-aid.  A long term solution requires more patience, time, and consistency around food.  Offer, offer, and continue to offer vegetables to show that they are an important part of meals and snacks every day.  Be a role model and enjoy vegetables yourself without complaining.  Avoid the “one more bite” battle and remain neutral about the amount your child does or does not eat.  It is okay to have a family rule that every food must be tasted but allow them to regulate their intake. 

If it makes you feel better to hide vegetables in other foods, do it but do it in addition to everything else.  If nothing else, it will at least relieve the guilt and worry that comes all too easily with parenthood.

A quick scan around the cafeteria during lunchtime shows that many of our children are packing a poorly balanced lunch.  Crackers, popcorn, chips and cookies are plentiful while fruits and vegetables are not quite as common.  And while this is not unusual in many American lunches, it is also not healthy. 

 Many kids (and adults) tend to base their meals on starches, such as breads, crackers, pastas, and chips.  The problem is that these starches are often in excess in diets, especially among children who frequently snack on starches.  Eating excess starches also displaces other foods such as fruits, vegetables, and proteins which are usually lacking in diets.  Change this habit early on and teach your child basic healthy meal planning with the Fruit-Vegetable-Protein (F-V-P) method.  

When packing a lunch, the first three foods that should be chosen are the fruit, the vegetable, and the protein.   Choosing these first underlines their importance in the diet and ensures that they are not forgotten.  Your child may want their protein paired with a starch, such as with a ham sandwich (ham=protein, bread=starch) and that is okay.  The important thing is that the protein is chosen first and the starch is added on. 

Print off this handout to help send your child to school with a F-V-P that has been packed with some TLC.

While a Quick Bite will not give this topic justice, it is important to discuss because body image issues and eating disorders are becoming more prevalent among younger and younger children.  As early as the first grade, children are voicing concern about weight and body shape.   And, with today’s widespread use and reach of technology, the media and cultural influences have an even greater effect on this generation than for older generations.  For example, a quick Google search easily locates numerous websites and youtube videos on how to become anorexic.  Furthermore, with so many messages in the media about food, what to eat, what not to eat, and how your body should look, it is easy for parents and children alike to become confused and food phobic.

Here are four things that parents can do to help their children develop a healthy, happy relationship with food.

1. Model a healthy relationship with food to your children.  The act of cooking or spending mealtimes together should be enjoyable. Food itself however should not be attached to emotions or benefits beyond solving hunger pains.   
2. Listen to your children.  If your child makes a negative comment about their body, start a discussion.  Try not to underestimate casually made statements about peers, including comments about seeking acceptance and approval.
3. Teach your child to be a critical consumer of media and to be immune to the steady stream of media messages.  Cancel subscriptions to fashion magazines. 
4. Be aware of “harmless” comments that may add to your child’s concerns and misconceptions.  Be careful not to complain about your own weight.  Instead promote healthy lifestyle through physical activity and healthy eating habits.