Avoid the Picky-Eater Pitfall of Happy Meals & Pre-Packaged Foods

Kids are picky eaters. That is no secret. I am discovering that more and more as my 1 year old daughter grows. When it comes to picky eaters, it's important for parents to realize that their child's pickiness is not necessarily due to 'not liking' a particular food. Instead, this is oftentimes the first way children begin to exert control over themselves, establish their independence & push your limits as the authority figure. They realize that every aspect of their lives are planned out and governed by their parents. From what to wear, when to go to bed, when to play, who to play with, etc., is already mapped out. The one thing they can control, however, is what goes into (or doesn't go into) their mouths. Now of course, that's not the case for every child, and yes, some of it does have to do with charting the unknown, but very often, it's a control thing. The best way to keep your child away from nutrient-dead processed foods is to NOT allow it as an option, period.

I know it's a lot easier for parents to go with the Happy Meal they know their child will eat, rather than have a daily battle over it that usually ends with a screaming kid and a mess on the floor. While it may be more convenient to take the easy way out, you are setting your child up for serious problems down the road, physically and mentally. Between 16-33% of children and adolescents in the U.S. are obese. Overweight children more often than not turn into overweight adults unless they adopt and maintain healthy eating & exercise habits. Mom and Dad, this is UP TO YOU!

Taking the easy, more convenient way out now is essentially putting your needs before your child's and you are setting them up for a future of physical & mental torment, depression, low self-esteem & health problems. We can all remember back to when we were kids, and I'm sure every single one of us can recall the overweight children in our classes and how hard it was for them. Were you one of them? Were you one of the ones that made fun of them? Kids can be very cruel. It's not the child's fault they have a weight problem, it's the parents'. When your child comes home from school in tears because they were called fat or other hurtful names, that should weigh very heavily on your conscience and you should be ashamed at what you've subjected your child to. That may sound harsh, but it's not a matter that should be taken lightly and can mean the difference between a happy childhood & adolecence or one that is plagued with depression, heartache and low self-esteem. You don't have to be a gourmet chef to prepare healthy and fresh meals for your family. There are tons of 30 minutes or less recipes and cookbooks out there, as well as access to them online. The costs of fresh food vs processed, pre-packaged food is often the same, if not a little bit less, so if you're one of the ones that tries to use time or money as an excuse, that's a total cop out.

Here are some things to try for your picky eater instead of running out to McDonald's or reaching for the frozen pizza.

• Put out a variety of foods for your child to try. Remember that it can take numerious exposures to a new food before it becomes familiar enough to try, so be patient. Don't give up! Don't make a big deal about new foods, and put them on your plate instead of theirs. After seeing you eat it a few times, their curiosity will likely get the best of them.
  
• Instead of asking your child what they want to eat, put their plate down and say "Here's dinner." Be careful not to serve them a plate full of unfamiliar foods. Introduce 1 new food at a time among foods they already know in order to avoid overwhelming them.
  
• Introduce the new foods in very small portions, and then let them ask you for more. That gives them that sense of control that they're desperately seeking.
  
• Whenever you can, let your child be involved in food shopping and preparation. This also gives them a sense of control and they will be more inclined to eat something they've chosen or helped prepare for themselves. This works best if you let them choose from a small selection of foods you've already laid out vs asking them what they want for dinner.
  
• Make fun & healthy snacks together, such as a yogurt & fresh fruit smoothies, ants on a log (raisens, peanut butter & celery sticks) or healthy Eat-Clean brownies (see my recipes).
  
• Teach your children about the importance of good nutrition and turn it into a fun activity. Make a food chart and let them color in their servings as they eat them and reward them when they've met their daily requirements.
  

Keep in mind that some children's palates are more sensitive than others, and they may just simply not like the color, texture, or taste of some foods. That's why oftentimes children will say they don't like a food they've never tried. They key is to provide healthy options. Do not let your child's pickiness be an excuse to give up and go to the drive through or pull out a Stouffer's lasagna. Whenever you find yourself tempted to do so, think 5-10 years down the line and remember those overweight children you went to school with and remember how cruel kids can be.


Quick Nutrition Facts for foods commonly fed to kids:

Oscar Meyer Turkey & Cheese lunchables with wheat Ritz crackers -- ONE serving (package) has 330 calories, 17g of fat (9g of saturated fat), 6g of sugar ( equal to 1.5 teaspoons) and 65mg of cholesterol.

A better alternative would be to pack your child a deli turkey sandwich with low fat cheese on multi-grain bread with a piece of fruit and a handful of almonds or other nuts. Prep time is less than 3 minutes and deli sliced turkey is less expensive than packaged!

A McDonald's Happy Meal -- 4pc chicken nuggets, small fry & 8oz 1% milk has 520 calories, 25g of fat, 12g of sugar, 35mg cholesterol and not to mention 690 mg of sodium. Exactly what is happy about that?!

A better alternative to fast food nuggets to is to make your own home-made nuggets using an Eat Clean recipe.

Here it is for you:

• 3 boneless, skinless chicken breasts weighing about 6 oz. each
• 1/4 cup of oat bran
• 1/4 cup of wheat germ
• 1 Tbsp coarsely ground flaxseed
• 1/4 cup coarsely ground almonds
• 1/2 tsp sea salt
• 1/2 tsp white pepper
• Pinch garlic powder
• 1/2 cup water or low-sodium chicken broth
• 1 large egg white, lightly beaten

Preparation

-Preheat oven to 400°F. Prepare baking sheet by lining with parchment paper or coating lightly with best-quality olive oil.
-Cut chicken breasts into nugget-sized pieces, about 1.5 inches square. Set aside.
-Next, combine all dry ingredients in a large container with a tightly fitting lid. Shake well. This is your coating mixture.
-Combine water and egg in a medium bowl. Dip each piece in the water/egg-white mixture. Then dip each piece in the coating mixture. Make sure each piece is well coated.
-Place on the baking sheet. When all of your chicken has been coated and your baking sheet is full, place in the oven and bake for 10-15 minutes or until golden.

Nutrition info for 1 serving (4 nuggets): 100 calories, 3.5g of fat, 0.5g saturated fat, ZERO cholesterol, and 320mg of sodium.

For TONS of more delicious recipes and ideas, I encourage you to visit http://www.eatcleandiet.com/ often!