Nutrition Tips from Jodie Shield
Jodie Shield, registered dietitian, works as a consultant in the field of nutrition and has done so for more than two decades. As a mom and childhood nutrition expert, she is well aware of the struggles associated with picky eaters, especially when it comes to vegetables. Veggies are full of essential nutrients and Jodie has great ideas for parents wanting to get their kids excited about eating and loving their vegetables:
Build a Veggie Pyramid: The Food Guide Pyramid recommends 1 to 2½ cups of vegetables per day for children between the ages of 2 and 11, depending on gender and amount of exercise. To determine exact individual amounts visit MyPyramid.gov. Parents can print out age specific charts and work with kids to keep track of their daily veggie consumption.
Fill the Basket: Children will be more likely to try new vegetables when they are part of the decision-making process to buy and cook them. Give kids the opportunity to fill their own basket at the grocery store or farmers' market with the vegetables they would like to try, and allow them to take part in the food preparation.
Count Your Veggie Colors: Eating a variety of vegetables is an important part of a balanced meal plan. A fun and easy way to ensure kids get enough veggies and a variety of them is to have them count all the different colors – green broccoli, yellow zucchini, orange carrots, etc. For a variety of fun activities that encourage kids to eat more veggies, visit LoveYourVeggies.com.
Go Green: Many green vegetables contain nutrients that may help lower the risk of some cancers, aid in vision, and maintain strong bones and teeth. Some of these veggies include: endive, leafy greens, green beans, asparagus, broccoli, Brussels sprouts and spinach.
Make Veggies Convenient: Keep your refrigerator stocked with baby carrots, prewashed salad kits, celery slices, and colorful red, green, and yellow bell pepper strips, or use a ready-to-eat veggie tray with some low-fat ranch dressing/dip as a great pre-dinner snack.
Create Kid-Friendly Recipes: When developing recipes for kids, include specific textures, flavor profiles and food shapes kids will gravitate toward. When doing this, always consider the child’s age. A five year-old might enjoy making a turkey taco recipe, which includes ingredients of their choice, while a 12 year-old would be more willing to make a taco casserole or taco salad.
Dip It: Don’t be afraid to pair up vegetables with tasty sauces or dips. A 2006 study found that children consumed 23 percent more vegetables when paired with a moderate amount of ranch dressing.
Love Veggies For Life: If your kids are not fans of vegetables, help them develop a life-long love of vegetables by visiting LoveYourVeggies.com, which is filled with activities on starting a vegetable garden all the way through making recipes with them.
Jodie Shield, registered dietitian, works as a consultant in the field of nutrition and has done so for more than two decades. As a mom and childhood nutrition expert, she is well aware of the struggles associated with picky eaters, especially when it comes to vegetables. Veggies are full of essential nutrients and Jodie has great ideas for parents wanting to get their kids excited about eating and loving their vegetables:
Build a Veggie Pyramid: The Food Guide Pyramid recommends 1 to 2½ cups of vegetables per day for children between the ages of 2 and 11, depending on gender and amount of exercise. To determine exact individual amounts visit MyPyramid.gov. Parents can print out age specific charts and work with kids to keep track of their daily veggie consumption.
Fill the Basket: Children will be more likely to try new vegetables when they are part of the decision-making process to buy and cook them. Give kids the opportunity to fill their own basket at the grocery store or farmers' market with the vegetables they would like to try, and allow them to take part in the food preparation.
Count Your Veggie Colors: Eating a variety of vegetables is an important part of a balanced meal plan. A fun and easy way to ensure kids get enough veggies and a variety of them is to have them count all the different colors – green broccoli, yellow zucchini, orange carrots, etc. For a variety of fun activities that encourage kids to eat more veggies, visit LoveYourVeggies.com.
Go Green: Many green vegetables contain nutrients that may help lower the risk of some cancers, aid in vision, and maintain strong bones and teeth. Some of these veggies include: endive, leafy greens, green beans, asparagus, broccoli, Brussels sprouts and spinach.
Make Veggies Convenient: Keep your refrigerator stocked with baby carrots, prewashed salad kits, celery slices, and colorful red, green, and yellow bell pepper strips, or use a ready-to-eat veggie tray with some low-fat ranch dressing/dip as a great pre-dinner snack.
Create Kid-Friendly Recipes: When developing recipes for kids, include specific textures, flavor profiles and food shapes kids will gravitate toward. When doing this, always consider the child’s age. A five year-old might enjoy making a turkey taco recipe, which includes ingredients of their choice, while a 12 year-old would be more willing to make a taco casserole or taco salad.
Dip It: Don’t be afraid to pair up vegetables with tasty sauces or dips. A 2006 study found that children consumed 23 percent more vegetables when paired with a moderate amount of ranch dressing.
Love Veggies For Life: If your kids are not fans of vegetables, help them develop a life-long love of vegetables by visiting LoveYourVeggies.com, which is filled with activities on starting a vegetable garden all the way through making recipes with them.
1 2006 study of two Northern California elementary schools conducted by the University of California Expanded Food and Nutrition Education Program and the Butte County Cooperative Extension.
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Back-to-School Tips
from Jodie Shield
Jeanne Pinsof Nolan
Jodie Shield
Visit the Official Love Your Veggies™ campaign Web site: www.LoveYourVeggies.com.
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