It’s getting kids to eat what parents serve that causes so many problems.

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DINA ROSE, PhD is a sociologist, parent educator and feeding expert empowering parents to raise kids who eat right.

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Links

Dinner Together Building Healthy Families One Meal at a Time.

Food Politics Marion Nestle's intelligent take on the politics of food and nutrition.

Fooducate Like Having a Dietician on Speed dial.

Hoboken Family Alliance A terrific resource for people living in the great city of Hoboken, NJ.

The Lunch Tray Everything you need to know about improving school lunches.

Parent Hacks Forehead-Smackingly Smart Tips

Raise Healthy Eaters One of the best blogs (other than my own) for learning to raise healthy eaters.

Real Mom Nutrition Tales from the Trenches. Advice for the Real World. From a mom-nutritionist who knows!

Stay and Play The best indoor playspace on the East Coast. Oh yeah, and it happens to be owned by my brother.

weelicious Great Recipes for Kids 

Entries in Vegetables (80)

Tuesday
Jan272015

Moving recess to before lunch increases fruit and vegetable consumption

Having recess before lunch increases fruit and vegetable consumption!

Don't you just love it when researchers study— and then discover—the obvious?

Hmmm...let's see...requiring kids to take a fruit or a vegetable doesn't increase consumption, but making sure kids are extra hungry before lunch does. 

When lunch is scheduled before recess, kids are encouraged to minimize eating time. And that usually means cutting out the fruits and vegetables.

This is especially true for kids who value playing and running around.

Two takeaways for feeding kids at home:

  1. Structural changes can have a big effect. For instance, sometimes feeding children dinner at 4:30 solves all the evening eating/meltdown/control struggle problems. (Still want a family dinner experience? Let kids eat their dinner early, so that you're not fighting about snacks and then let your children eat dessert when the adults eat.)
  2. Often parents inadvertently create an incentive for children to do the opposite of what we would like them to do. One example that comes to mind is the strategy of providing an appealing after-dinner snack that kids really like. This encourages some children to skip (or minimize eating) at dinner. After-dinner/before-bed snacks should be acceptable but not preferred.

Moving recess to before lunch increased the number of fruit and vegetable servings by 65% in one study.

It also increased the percentage of children eating fruits and vegeatbles by 69%

Other benefits schools have reaped from moving recess to before lunch:

  • More food being eaten overall (decreasing, presumably, excessive afternoon hunger that often leads to poor academic performance and unhealthy snacking).
  • Less wasted food.
  • Calmer lunchroom atmosphere.
  • Decrease in disciplinary problems.

And remember, changing the timing of recess is free. 

As are the structural changes you can make at home!

~Changing the conversation from nutrition to habits.~

Source: Price, J. and D. R. Just. 2015. “Lunch, Recess and Nutrition: Responding to Time Incentives in the Cafeteria.” Preventive Medicine 71: 27-30.

Saturday
Nov012014

The 52 New Foods Challenge: Change the Way Your Kids Eat Forever!

If I were ever going to write a cookbook, it would be a lot like this one, The 52 New Foods Challenge: A Family Cooking Adventure for Each Week of the Year, with 150 Recipes by Jennifer Tyler Lee.

It's like Jennifer has been living inside my head for the past decade! I'm not joking.

You know how I'm always talking about the importance of reducing pressure? About using variety to lay the foundation for new foods? About how teaching kids about the sensory properties of foods eliminates fear and resistence?

Well, it's all in there. Concrete, practical steps. (Use it as the handy compendium to my book!)

The 52 New Foods Challenge is not so much a cookbook as it is a how-to guide:

  • How to get kids used to the idea of trying familiar foods in new ways.
  • How to create an engaging game that makes children eager to try new foods.
  • How to help your children explore food with all their senses: sight, smell, touch, sound and taste.
  • How to get your kids into the kitchen.
  • How to reduce tension around the table so you can stop being a dictator and start being a teammate.
  • How to help your kids feel safe around unfamiliar foods.
  • How to leverage your children's intrinsic motivation to be healthy eaters.
  • How to use rewards effectively.
  • How to stage meals to encourage veggie consumption.
  • How to shop, cook and plan meals efficiently and effectively.

And then, as if that weren't enough, The 52 New Foods Challenge, actually provides recipes!

Not hard, complicated recipes. Easy and tasty ones.

Here's the plan:

Every week your family picks one new food to taste test. One new food. That's not so hard. And then there are a handful of recipes for each new food so your family can sample it multiple ways.

The book is organized seasonally so you'll be trying foods that are fresh, easily available, and which you're probably already in the mood for. 

  • Fall calls for families to try foods like sweet potatoes, pumpkin and brussels sprouts.
  • Winter is all about kale, leeks, Asian pears, quinoa.
  • Spring will move you onto asparagus, zucchini, strawberries and cherries.
  • Summer introduces corn, peaches, lavender and chickpeas

Get your copy of The 52 New Foods Challenge here.

My family has a pretty diverse diet already, but I have to say that this book put a little more spring into our step.

Reading this book reminded me about foods we like but which I rarely buy—foods like leeks. And while I had a quibble or two about the guidelines for families, this book has already helped us break out of the go-to recipe rut.

Last week my family made Brussels Sprouts Chips. They're like Kale Chips...only a teensy bit better.

We all dove into this dish with gusto—and huge smiles. 

You should definitely try making this. Here are Jennifer's directions (page 77).

 

Brussels Sprouts Chips

Directions:

1. Preheat the oven to 350° F.

2. Using your fingers, peel away the leaves from the sprouts.

3. Place the leaves on a rimmed baking sheet. Add 2 tablespoons of extra-virgin olive oil and 1/4 teaspoon of salt. Toss to combine.

4. Bake for 10 minutes, then toss the leaves in the pan. Reduce the heat to 250° F and bake the sprouts for 15 minutes more, or until the leaves are crispy and almost burnt. Let your kids watch closely to figure out the best timing for your oven.

Jennifer's tip for peeling the leaves: Cut off the ends, turn the sprouts over and gently pry the leaves away starting at the stem. Keep trimming off the ends as you go to make it easier to peel off the layers. This takes patience (and time), but it's a fun activity for your kids. As you get closer to the center, the leaves will become too tight to peel, so simply save the small pieces for sautéing or roasting.


Recipe reprinted from The 52 New Foods Challenge: A Family Cooking Adventure for Each Week of the Year, with 150 Recipes by arrangement with Avery, a member of Penguin Group (USA) LLC, A Penguin Random House Company. Copyright (c) Jennifer Tyler Lee, 2014

Want to know more about The 52 New Foods Challenge: A Family Cooking Adventure for Each Week of the Year, with 150 Recipes by Jennifer Tyler Lee?

~Changing the conversation from nutrition to habits.~

Tuesday
Oct072014

When There's No Time for School Lunch

One problem when school lunch time shrinks? VEGGIES GET FORGOTTEN!

Of course, not having sufficient time to eat is a huge problem. As is not having enough "down time" to restore young attention spans.

But the veggies? That’s a relatively easy solution to solve (providing your children will eat vegetables under normal circumstances).

1) Talk to your children about the problem.

In my experience, many parents of young children try to manage the problem and the solution without talking to their kids.

This is a mistake.

  • It’s harder for kids to do what you want them to do when they don’t know what you want them to do.
  • Talking to your children about problems and solutions is a way to teach them to problem solve.
  • Problem-solving with your children builds the trusting rapport around food that many families lack.
  • Sometimes parents mis-identify the problem.

"Sometimes there's not enough time at lunch to eat everything. Right? I've noticed lately that you dig right into your sandwich but you don't eat the broccoli." 

  • "Is that because you don't like the broccoli?"

In this case, you'll know not to send broccoli because repeatedly sending food that doesn't get eaten in the hopes that one day it will (magically) get eaten is crazy. Read The Bad News ABout Healthy Lunches.

  • "Or is that because you don't have time for anything else if you eat your sandwich first?"

When children dig into their favorite food first (the sandwich, the pasta, the pizza) they don't have time—and they often don't have a lot of stomach space left—for anything else. That is the problem.

Solving the Sandwich-First Problem with One-One

Here's the lesson: "You need to eat a little bit of everything before you eat all of anything."

Children don't automatically know this.

Here's the technique: "Eat one bite of this and then one bite of that until you've had one bite of everything on your plate. Then take a second bite of this and a second bite of that..."

Read more about One-One here.

One-One isn't meant to be dogmatic—no need to count bites! Nonetheless, it's an important lesson for children to learn: 

"We never know when we are going to run out of time at school lunch. Therefore, it's important to eat a little of everything from the beginning of the lunch period."

One-One is the right habit in general. It's the right habit for this problem.

Let's fight for change at the school-level, but let's not WAIT for change to address the problem.

~Changing the conversation from nutrition to habits.~