Encourage a balanced diet for your children
Children can be the most discerning diners. Sometimes it can seem they change their minds about what they like and don't like with alarming speed. So how can you encourage them to eat a nutritious, balanced diet?
Tempting treats
The secret to persuading kids to try different foods at mealtimes is to make sure their food looks as good as it tastes. Bite-sized portions of food in a variety of colours not only look great but are fun and easy for kids to eat with their fingers. Try cherry tomatoes, carrot sticks or melon balls. Try hiding extra vegetables in a pasta sauce, or add more flavour to vegetables by cooking them in a tasty simmer or stir fry sauce.
Portion Size
Children need smaller portions for meals and snacks than adults. So try not to use the rule of making them finish everything on their plate before they leave the table – it could encourage over-eating. Instead start with a small portion on their plate. If they are still hungry once they finish, you can always offer them more.
Fussy eaters
Ensure your child has the chance to try lots of different flavours and food textures from an early age: if they have a varied diet before they reach school-age they are less likely to be fussy about food – even if their classmates are. But if your child dislikes a particular food, don't force them to eat it – find alternatives and continue to offer the disliked food occasionally. Also, make sure they see you eating and enjoying a wide variety of foods. Leading by example is a good way to encourage them to try new foods and flavours.
Easy solutions
Home cooked meals are a great way to ensure your child eats well. Involving children in the meal preparation can also encourage them to try the meal they helped to make. Try the following quick and easy recipe for Mini Chicken Balls with Macaroni Cheese.
Ingredients
500g chicken mince
1 teaspoon Continental Essentials, Chilli (optional)
1 tablespoon crunchy peanut butter
1 tablespoon chopped coriander
1 tablespoon oil
1 x packet Continental Pasta & Sauce Super Saucy Macaroni Cheese
2 carrots, cut into sticks
2 cups snow peas
Directions
Step 1: Combine mince, chilli, peanut butter and coriander in a bowl and mix well, Shape into approximately 20 balls
Step 2: Heat oil in a frying pan and cook chicken balls until browned and cooked through.
Step 3: Make Macaroni Cheese as per pack directions and serve with chicken balls, carrots and snow peas. Serves 4.
