Run, walk, play sports, ride your bike, or dance for at least 60 minutes a day.
You can ripen an avocado faster by putting it into a paper bag with an apple or banana for 1 to 4 days.
Whether you have a picky eater on your hands or a junk food craving kiddo, the trick to changing your child’s unhealthy eating habits may actually be in their little hands. A recent study published in the CDC’s Preventing Chronic Disease: Public Health Research, Practice and Policy found that getting kids involved in the kitchen positively influences children’s food preferences and behaviors and may make them more likely to choose healthy foods. The study even noted an increase in the consumption of fruits, vegetables, and dietary fiber, along with a willingness to try new foods and an increased confidence in the ability to prepare foods.
From playing “I Spy” in the produce section, to letting them pick out a new fruit or vegetable to try at home, grocery shopping can be an exciting adventure instead of a weekly routine.
Kid-focused cooking classes not only teach kids about safe food preparation, but are also a fun environment for getting creative with fresh ingredients.
Let them get creative by sprinkling fresh herbs and dried seasonings onto vegetables or other healthy foods. Also, if your child shows more interest in the prep, let them peel the carrots, slice the avocado with a plastic spoon, or even tear up the lettuce for salads and sandwiches.
Involve them in the family’s meal planning by letting each kid pick what’s on the menu for weekend dinners or lunches, then help them get inventive with nutritious sides (i.e., taco night with fresh guacamole).
You’ve heard of color-by-numbers — but how about eat-by-colors? It’s just as simple a concept and an easy way to help your kids eat more fruits and veggies.
Think about it: Fruits and vegetables come in a rainbow of hues. Red for apples and strawberries. Orange for tangerines and carrots. Yellow for pineapple and summer squash. Blue and purple for eggplant and blackberries. And green for favorites like lettuce, peppers, and avocados.
It’s important to teach your kids that the more colors they eat every day, the better. But remember, only natural colors count: Avocados and broccoli count as green; a green jelly bean doesn’t.
Have your child draw a rainbow with eight stripes, and color in a stripe for each color they eat in a day: orange for mango, purple for plum, white for potato, etc. Some foods — like guacamole with avocados (green), onions (white), and tomatoes (red) — will count for more than one. You can do this too. Then compare whose rainbow has more colors.
Set a goal of eating five different colors every day and have children tally color-points at each meal. Meeting the daily goal earns a small reward, such as 15 minutes for playing a favorite game with you or an extra story at bedtime.
Helping your kids make healthy choices for school lunches, snacks, and family meals can be as easy as spinning a wheel. Check out this simple DIY food wheel craft for quick and easy fruit and vegetable
integration into your kid’s daily routine.