We are please to bring you Part II of Diana Jewell’s story about her quest to give her step-daughter the gift of healthy food choices.  (If you missed Part I, you can read it here)

MISSION: HEALTHY KID, PART II

- Diana Jewell Jabour, Contributing Writer

I would love to share a few helpful hints to form your own game plan to create healthier eating habits for children:

Step One – Share Information

Learn from your family and friends who have children. I learned so many great tactics by simply asking my girlfriends what tricks they used when shopping or preparing foods for little ones. Use that get together “wine time” with your friends to trade a little info on avoiding the “whine time” with kids.

Step Two – Include children in the shopping  process

We can only limit TV influence so much, so meet the problem head-on and include your little one in the shopping and preparing process whenever possible. Shopping is fun!

Samantha loves to pick new vegetables and fruits to try. It is amazing how willing she is to try new things when she was in charge of picking them out. We “surprise” her father when he arrives home for dinner with a new dish. Sometimes, we even find out a little history on the veggie and then find a fun, easy recipe. Samantha gets the praise for a good choice, and we plan other ways to cook the veggies. Also, don’t forget that a trip to the local farmers market is always a treat.

If you find that organic produce stores are far away, or you do not have locally grown produce, don’t forget about the internet.  You can have items shipped to you for freezer storage, or have produce shipped to you directly.  I like Diamond Organics, but there are quite a few to choose from so do a little homework.

Step Three – Get a “Little Assistant” in the kitchen

I took advantage of the fact that Samantha, like most children, loves to help in the kitchen. She pulls up her “special” stool and helps wash the fruits and veggies and helps put them away. When I cook, she is eager to retrieve items and help out with the preparation of meals. We listen to fun music and use the time to talk about, not only what is going on in her life, but also about making wise food choices, and how certain foods help her with energy for studying and for playing her favorite sport, softball. I want her to be able to rationally think about food choices so I remind her to pay attention to how she feels after eating certain foods. This is a good guide for her. I also want to empower her with knowledge to make wiser choices when she is not with her father and me.

Step Four – Maneuvering through the Restaurants Menu Gauntlet

Eating out is a treat. Parents want to give their children choices, but in most cases, children are not advanced enough to really choose from a menu what will be best for them. Although we don’t let Samantha order anything she wants, we do give her a choice of three or four items she may choose from the menu. This empowers her, while we still maintain the ultimate control over her diet.  There have been a few complaints, but she now understands that eating out is a treat and, just as she must adhere to table manners, she also must adhere to the parameters we have set up for eating out.

If you have little ones who throw fits, my sister remedied her problem by taking two cars to restaurants. They have three children and their middle child, Ava, was at the age where she would throw a tantrum over what she wanted to order. They gave her one chance to behave, and when she didn’t, one parent took her straight home. She hated missing out and by the second trip home, the episodes stopped.  No more two cars, whining, wheedling or arguing. Worked like a charm.

Also, be adventurous and try new ethnic cuisines with your children. You might be surprised how your children love sushi or Greek food. Remember to steer away from the kids menu, as it usually is the same old chicken nuggets and hamburgers. Many times, we will order our meals and prepare a plate for Samantha from ours. She is still at the age that she always likes to try things that are her father’s favorite.  For example, she loves sushi, and will eat anything my husband has on his plate.

Step Five – Some Guidelines

* Go organic when you can

Meats, milk and eggs are a must.  If you have limited produce selection, crops that are most likely to have heavy contamination include: apples, bell peppers, celery, cherries, imported grapes, nectarines, peaches, pears, potatoes, red raspberries, spinach, strawberries and wheat. Remember you can order organic meats (to freeze) and fresh produce and have it shipped to you if you do not have direct access to stores with a good organic selection.

* Limit processed and genetically modified food (see truefoodnow.org).

* Read labels (if the ingredient list contains white flour, hydrogenated oils, artificial sweeteners or corn syrup, put it back).

* A protein-based breakfast and mid-day snack to keeps going.

* You can always be creative about incorporating veggies into your life!

Most importantly  … take control, Moms! Don’t let the food companies who are looking for a profit, brainwash your children on what they should be eating. Take every opportunity to educate your children when you’re shopping, dining out or cooking at home.

Did you miss Part I?  You can read it here: Mission: Healthy Kid, Part I