Ways To Get Your Children To Eat Well And Better

Make a schedule
Children need to eat every three to four hours: three meals, two snacks, and lots of fluids. If you plan for these, your child's diet will be much more balanced and he'll be less cranky, because he won't be famished. Like a mother of two said "I put a cooler in the car when I'm out with my kids and keep it stocked with carrots, yogurt, and water so we don't have to rely on fast food".

Plan dinners
If thinking about a weekly menu is too daunting, start with two or three days at a time. A good dinner doesn't have to be fancy, but it should be balanced: whole-grain bread, rice, or pasta; a fruit or a vegetable; and a protein source like lean meat, cheese, or beans.

Don't become a short-order cook
A few years ago, one mother got into a bad habit. She would make two suppers -- one that she knew the kids would like and one for her husband and her. It was exhausting. Now she prepares one meal for everybody and serve it family-style so the kids can pick and choose what they want. Children often mimic their parents' behavior, so one of these days, they'll eat most of the food she serve them.

Bite your tongue
As hard as this may be, try not to comment on what or how much your kids are eating. Be as neutral as possible. Remember, you've done your job as a parent by serving balanced meals; your kids are responsible for eating them. If you play food enforcer -- saying things like "Eat your vegetables" -- your child will only resist.

Introduce new foods slowly
Children are new-food-phobic by nature. Tell your kids that their taste buds sometimes have to get used to a flavor before they'll like the taste. A little hero worship can work wonders too.

Make mornings count
Most families don't eat enough fiber on a daily basis, and breakfast is an easy place to sneak it in. Look for high-fiber cereals for a quick fix.

Sneak in soy
Even if your kids don't have milk allergies, soy milk is a terrific source of healthy phytochemicals.

Get kids cooking
If your children become involved in choosing or preparing meals, they'll be more interested in eating what they've created. Take them to the store, and let them choose produce for you. If they're old enough, allow them to cut up vegetables and mix them into a salad.

Cut back on junk
Remember, you -- not your kids -- are in charge of the foods that enter the house. By having fewer junk foods around, you'll force your children to eat more fruits, vegetables, whole grains, and dairy products.

Allow treats
Having less healthy foods occasionally keeps them from becoming forbidden -- and thus even more appealing. We call candy, soda, and cookies "sometimes" foods.

Be a role model
If you're constantly on a diet or have erratic eating habits, your children will grow up thinking that this sort of behavior is normal. Be honest with yourself about the kinds of food messages you're sending. Trust your body to tell you when you're hungry and when you're full, and your kids will learn to do the same.

Adjust your attitude
Realize that what your kids eat over time is what matters. Having popcorn at the movies or eating an ice-cream sundae are some of life's real pleasures. As long as you balance these times with smart food choices and physical activity, your children will be fine

By JulieBurns