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They may seem like a bother at first, but you'll reap the benefits of letting children learn to help in the kitchen, and this together-time will help build relationships and character. Here are some ideas to help you get started.
- Involve kids in meal planning and shopping. They'll feel important and grownup if you value their input. Older kids help plan menus. Young kids check cabinets to see if you have foods they like. Ask kids to check the "pantry" for foods you need. Everyone suggests foods for the list.
- Family responsibilities make life easier for everyone. Putting the silverware on the table is an easy task for a three-year-old. An older child can fill glasses or load the dishwasher. Ask for kids' help with simple tasks. Tear this lettuce. Sprinkle in this chopped onion. Measure 1/2 cup of oats for me. A few minutes from each person adds up. And don't forget the fun job-making cookies together. Cookies are their own reward.
- Buy your child a cookbook and help him or her learn to cook. Kids enjoy this most when you think they're too young, but eventually, they'll be a real help. Cooking teaches math, reading, creativity, and other skills plus the pleasure of helping.
- Children need to eat between meals. Sharing a nutritious sit-down snack together, after school or at the end of the day bonds family members. They'll have fun making fruit and vegetable snacks or salads. A pear half makes a good face or body. Have raisins, peas, shredded low-fat cheese, and other good "features" or adornments available. What can they add for hair? Eyes? Have they ever heard of "cauliflower ears"? (Fun for kids, time-saving for you -- but they agree in advance to eat what they make.
- Save time for where it counts. Fruits and vegetables are loaded with nutrients to keep your family healthy, and packaged salad greens or frozen vegetables are just as nutritious as fresh. Convenience foods, such as boxed macaroni and cheese, are easy and fun for kids to prepare.
- Take children to restaurants that offer family dining whenever you can, and let them choose from the menu. They'll feel grownup and respected and act accordingly. A superb time to show off table manners taught every day.
- Take the hassle out of nutrition. Teach your kids what's good for them and ask for certain compromises, but be realistic. Don't rule out fast food or sweets completely. Don't make dessert or sweets a reward or punishment.
- Make your child a mealtime star. If they get to share the highlights of their days, they'll enjoy sitting at the table more. This doesn't mean no give-and-take between adults, but do save problem issues for after dinner. Back to family values.
- Set an example. Your children learn from you. If you acquire healthier eating habits and relax at mealtime, they will, too. The younger they are, the easier.
- Set the tone for the meal, the day -- life. Say grace. This is a value your child will treasure and remember all of his or her life.
Making Snacks Healthier
These suggestions work for adults as well as children.
- Fill covered candy bowls with dried fruit. It's chewy, sweet as candy, and nutritious.
- Stock frozen juice bars. Real juice. To economize, make your own in ice cube trays or molds.
- Mix sugar-coated cereal with a low-sugar variety in zip-top bags for hands-on snacking.
- Keep packages of low fat microwave popcorn on the shelf alongside shakers of fun-toppings like cheese sprinkles, taco seasoning, and cinnamon-sugar.
- Introduce kids to frozen fruit. Cut a peeled banana into wedges, wrap or bag, and freeze. Frozen grapes and pineapple are refreshing and satisfying.
- String cheese and low-fat cottage cheese come in easy-to-handle individual portions. So do puddings. Children need calcium.
- Prepared vegetables such as baby carrots and celery sticks are popular if served with low-fat dip.
- Make healthy cookies such as oatmeal and raisin and throw in a few chocolate chips if needed to entice them. Who doesn't like cookies and milk for an after school snack?
- If your child can't stop once he or she starts eating potato chips, buy individual bags and limit them. To save money, you can zip portions into plastic bags yourself.
- Whatever the snack, eating it at the table is healthier because it's mindful eating. Developing the habit of thinking about what you eat not only provides more enjoyment but is less apt to result in overeating as the child grows older.
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