Food Fake-Outs for Kids

From Hidden Ingredients to Other Creative Strategies... Simple Ideas for Getting Kids to Eat Healthy.

Many parents of young children struggle with ways to get their kids to eat healthy foods. Hectic schedules leave little time to prepare meals... and quick meals too often mean processed foods that are high in fat, and low in important nutrients like vitamins, minerals and fiber. Adding to the challenge, many kids are picky eaters and avoid trying different types of foods. Finding simple ways to incorporate a variety of healthy foods such as vegetables, fruits, whole grains, and lean meats into children's diets will not only improve their health, but allow them to become more receptive to trying new foods as adolescents and adults.

One strategy for improving the nutritional value of what your kids eat is disguising healthy ingredients in the foods they already love. This tactic has gained a national audience with books like Deceptively Delicious: Simple Secrets to Get Your Kids Eating Good Food by Jessica Seinfeld, and The Sneaky Chef by Missy Chase Lapine. The theory: Add pureed vegetables and fruit to the foods you kids like to eat and they won't even realize they're eating healthier meals.

Here are some food fake-outs that may win over even the most finicky eaters:

• Include chopped or pureed vegetables in pasta sauces or lasagna.
• Use pureed, cooked vegetables such as potatoes to thicken stews, soups and gravies. They not only add nutrients, but also texture.
• Shred veggies like carrots or zucchini into meatloaf, casseroles, quick breads and muffins.
• Try a recipe from a healthy-foods-for-kids website, like www.thesneakychef.com from Missy Chase Lapine. You'll learn how to bake a batch of yummy brownies with spinach, oat bran, wheat germ and blueberries!

But, if you're not into the sneaky strategy, there are plenty of other ways to make healthy foods more appealing for kids.

A few tried-and-true ideas:

• Try crunchy raw, or lightly steamed, vegetables if your kids turn their noses at the cooked ones. Raw broccoli, cauliflower, bell peppers and celery sticks taste great with a dip or dressing.
• Dress up your plate! Use vegetable or fruit slices to decorate serving dishes and plates.
• If your kids typically refuse sandwiches, use fun cookie cutters to create sandwich designs they'll enjoy eating.
• Get kids involved in the meal planning or preparation process. Experts say they're more likely to eat what they've helped choose or prepare. Depending on their age, children can help shop for, clean, peel, or cut-up vegetables.

Although it can sometimes be challenging, finding creative ways to make mealtimes fun for kids is one of the best ways to ensure healthy eating and stress-free family meals.

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