Getting kids to eat healthy can sometimes feel like “Mission: Impossible.” But there are ways to sneak nutrition into meals, according to Children’s National Hospital dietitian Erika Davies, MS, RD, LD.

Dietary recommendations

According to the American Academy of Pediatrics dietary recommendations, children from the ages of 9-13 should be eating:

  • 5 ounces of protein
  • 1.5 cups of fruit
  • 1.5-3.5 cups of vegetables
  • 5-6 ounces of grains
  • 3 cups of dairy daily

It can be hard to pack all this into one day, especially with picky eaters.

With more finicky eaters, Children’s National Hospital Davies recommends that parents resist offering their children special meals on a repeat basis, as “it gives them no motivation to try something new.”

To encourage kids to reach for healthy snacks instead of chips or cookies, she advises always having nutritious foods easily available, while also eliminating junky snacks.

“Parents should  also be sure to model good eating behaviors” Davies said, noting kids often take after what they see.

How to sneak nutrition into meals

Sneaking in healthy alternatives and nutritious substitutions has never been easier.

  1. Replace junk food: Try replacing junk food with more healthful versions of the snacks your kids already enjoy:
    • Replace buttered popcorn loaded with fats and sodium with air popped popcorn.
    • Make your own trail mix with dried fruits and nuts instead of store-bought trail mix, which is filled with refined sugars and preservatives.
  2. Be sneaky: Slip in nutritious foods and alternatives into meals.
    • Add fruits and fruit purees to baked goods, cereals, and pancakes.
    • Prepare homemade goodies with whole grain flour or a gluten-free substitute such as rolled oats.
    • Add vegetables to homemade pizza.
    • Replace mayo with avocado, which is full of good fats, and try Greek yogurt, which is packed with protein, instead of sour cream.
    • Substitute leaner meats such as ground turkey instead of beef.
  3. Find low fat, high fiber alternatives 
    • Try reduced fat or skim milk instead of whole milk.
    • Replace white bread with whole wheat.
  4. Emphasize a “rainbow” plate: Encourage kids to include a variety of colors on their plates, for example:
    • Green broccoli and spinach
    • Yellow squash
    • Orange and red peppers

The USDA advises parents to encourage children to eat more fruits and vegetables by making it fun. Allowing kids to be actively involved in making and preparing food makes them more likely to eat it and be more mindful about the ingredients involved.

ABOUT THE EXPERT

Erika Davies, MD, RD, LD, is an endocrinology dietitian at Children's National.

Subscribe to our newsletter and get free parenting tips delivered to your inbox every week!

Related Content

Box of Narcan nasal spray
Little girl using tablet computer/tablet with teddy bears in fort
baby asleep with a bottle
Family sitting down for Ramadan meal
girl with eating disorder looking in mirror
bathing a child
woman using laptop
mother and daughter driving
heart shaped blood bag
illustration of parents kissing a baby
grandfather and grandson building a snowman
girl flexing with drink
teen couple talking
cannabis chocolate lolipops
Group of kids with Halloween costumes walking to trick or treating
rainbow fentanyl
mother and daughter talking
kids in super hero costumes
Teen couple on public transportation
0 replies

Leave a Comment

Want to join the discussion?
Feel free to contribute!

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.