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Fun Ways to Encourage Healthy Eating in Kids Without the Fuss!

BY JEN AMBROSE

 

encourage healthy eating in kids - broccoli and brownies on a plate

Are you fighting the daily battle of broccoli vs. brownies? Do you find yourself negotiating with your little ones like a car salesman, just to get them to take one tiny bite of something green? You're not alone! Trying to encourage healthy eating in kids can sometimes feel like trying to solve a Rubik's cube with your eyes closed. But don't worry, I've got some tips that might just turn your picky eater into a veggie-lover. Or, at least, a veggie-liker.


 

Strategies to Encourage Healthy Eating in Kids


encourage healthy eating in kids - young girl with fruit in the kitchen

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The Sneaky Chef: Making Food Fun!


Once upon a time, in a kitchen not so far away, there was a mom who turned into a sneaky chef. She knew that if food looked fun, her kids would be more likely to eat it. So, she made "trees" out of broccoli and "boats" out of bell peppers. And guess what? Her kids started to eat without even realizing they were gobbling up the good stuff!


Try this at home: Use cookie cutters to make shapes out of fruits and veggies, or arrange the food on the plate to look like a smiley face. Who can resist a smiley face, right?



Be a Food Explorer: Trying New Things


Pretend you're explorers in the wild jungle of your kitchen. Today, we’re going to discover a new fruit, or maybe brave a taste of an unknown veggie. The key? Don’t give up if the first expedition doesn’t go well. It can take several tries before kids start liking a new food.


Here's a little secret: Sometimes, it's all about the dip. Kids love to dip stuff. So, why not let them dip their veggies in yogurt or a little ranch? Just watch as those carrot sticks disappear faster than socks in a laundry room!



Grow It to Know It: Gardening Together


Did you know that kids are more likely to eat something they’ve helped grow? It’s true! Planting a little garden can be a game-changer. It's like magic how a kid who won't touch a tomato in the house will munch on a cherry tomato straight off the vine.


Don’t have a garden? No problem! You can grow herbs on a windowsill. Let your kids help you take care of them and use them in your cooking. It's a win-win: you get little gardeners and little chefs all in one!




The Copycat Game: Monkey See, Monkey Do


Kids are like little copycats. If they see you eating and enjoying healthy food, they’ll want to join in. Make a big "YUM!" sound when you eat that celery. Trust me, those little ears are listening, and soon, they’ll be making "YUM!" sounds with their own celery sticks.


And if your kids see their friends eating healthy, they might want to try it, too. So why not throw a healthy-food-themed party? Fruit kabobs, anyone?



The Grocery Store Adventure: Shopping with a Twist


Turn your grocery store run into a treasure hunt. Make a list of healthy foods and have your kids find them. Who can spot the reddest apple? Can they find a vegetable they’ve never eaten before? It's like an adventure, but instead of treasure, you get to take home a bunch of bananas. Not as shiny, but definitely tastier.


Plus, kids are like little lawyers in the making. If they choose something at the store, they’re more likely to eat it, because they’ll want to prove it was a good pick. Clever, right?



Kitchen Time: Chefs in Training


When kids help make the meal, they're more excited to eat it. Have them tear up the lettuce or stir the soup. It's a bit messy, sure, but so is most of motherhood, right? Before you know it, they’ll be telling everyone about how they made the salad. Yes, the whole salad. By themselves. No, really!



Story Time: Food Has a Tale


Every food has a story. Where does it come from? How does it grow? Turn mealtime into storytime. Maybe those green beans traveled from a faraway place or the grains in the bread took months to grow. It’s like each plate is a book full of stories. And who doesn’t love a good story?



Rewards That Stick: Sticker Power


Who knew that stickers could be so powerful? Set up a chart and every time your child tries a new healthy food, they get a sticker. Get enough stickers, and there's a reward at the end. And no, the reward isn’t a candy bar—it’s something fun like a trip to the park or a new book. Stickers and parks? Now that's a good deal.


encourage healthy eating in kids - picky eater chart

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Education Nation: Learn and Crunch


Let’s get those brains working. Teach your kids why certain foods are good for them. For instance, carrots are great for eyesight — perfect for spotting more stickers! And fish has omega-3s, which are like little ninjas that help your brain. Who wouldn’t want brain ninjas?



The Flavor Experiment: Mix and Match


Sometimes, it's all about the flavor. Mix healthy foods with some of their favorites. A little cheese on broccoli or some apple slices with peanut butter. It’s like they’re food detectives, finding the perfect flavor combo. It’s experimental and exciting, and it keeps them guessing what the next tasty pairing will be.



Honesty Hour: Keeping It Real


Okay, let’s keep it real. Not every meal will be a hit. And that’s okay! Let your kids know it’s fine not to like something. Just remind them that it’s important to keep trying. Plus, taste buds are like tiny adventurers that get braver as you get older. So, maybe they’ll like it next year!



The Patience Pie: A Slice of Reality


Encouraging healthy eating in kids requires a big slice of patience pie (it’s a metaphorical pie, but feel free to imagine it’s apple). Changes don’t happen overnight. It’s like trying to get glitter off your hands—slow and steady wins the race.


 

Dessert Disguises: The Sweet Sneak


Ever heard of avocado chocolate pudding? No? Well, let me tell you, it's the superhero in disguise of desserts. Avocados are full of good stuff for our bodies, but all your kids will taste is the chocolatey goodness.


Super Simple Avocado Chocolate Pudding

Ingredients:

  • 2 ripe avocados, peeled and pit removed

  • 1/4 cup unsweetened cocoa powder (for that chocolatey magic)

  • 1/4 cup honey or maple syrup (to sweeten the deal)

  • 1/4 cup milk (any kind you have – cow, almond, soy, even coconut!)

  • 1 teaspoon vanilla extract (for that hint of something special)

  • A pinch of salt (just a pinch to balance the sweetness)

Optional toppings:

  • A sprinkle of mini chocolate chips

  • A dollop of whipped cream

  • Fresh berries (strawberries, raspberries, or blueberries)

  • A few sliced bananas

  • A smidge of shredded coconut

Instructions:

  1. Scoop and Combine: Start by scooping the soft, green flesh of the avocados into a blender or food processor. No need for a wand or a magic spell – the avocado will work its own magic.

  2. Add the Chocolatey Goodness: Toss in the cocoa powder. It's like adding the color to a black-and-white drawing – suddenly, it all comes to life!

  3. Sweeten the Mix: Pour in the honey or maple syrup. This is the sweet melody to the cocoa's deep bass notes.

  4. Pour and Flavor: Add your choice of milk and that splash of vanilla extract. They're the backup dancers to your pudding's performance, supporting the stars.

  5. A Pinch of Salt: Sprinkle that pinch of salt. It’s the magic dust that wakes up all the flavors.

  6. Blend, Baby, Blend: Now, put the lid on and blend. Watch as it all whirls together into a creamy dream. It's like a chocolate tornado in there!

  7. Taste Test: Grab a spoon and take a taste. Does it need more honey? A bit more cocoa? This is your pudding, your masterpiece. Make it just right for you and your little ones.

  8. Chill Out: Once it's perfect, pour the pudding into individual cups or a big bowl, cover it with plastic wrap, and let it chill in the fridge. Like a good nap, chilling makes the pudding even better.

  9. Serve it Up: When it's pudding time, give everyone a cup and let them choose their toppings. It's like dressing up for a party – every pudding gets to wear its own outfit.

  10. Enjoy! Dig in and watch as those spoons come back empty, only to dive in for more. Victory!

There you have it, a chocolate pudding so good, your kids won’t even care that it’s healthy. In fact, they might start requesting avocados on the shopping list – and wouldn’t that be something? Just don’t tell them the secret ingredient... yet. Let them fall in love with the pudding first!


Ever tried brownies made with black beans?


Get ready to be sneaky in the sweetest way possible! These black bean brownies are going to make you feel like a secret agent in your own kitchen. Your mission? Create a delicious dessert that's secretly packed with protein and fiber.


Here's your recipe for success:


Secret Agent Black Bean Brownies

Ingredients:

  • 1 can (15 ounces) of black beans, drained and rinsed (the secret weapon)

  • 3 large eggs (the binding agents)

  • 3 tablespoons oil (vegetable or coconut oil for that undercover richness)

  • 1/4 cup cocoa powder (the deep, dark chocolate disguise)

  • 2/3 cup sugar (or a substitute like honey or maple syrup, if you like to keep it undercover)

  • 1 teaspoon vanilla extract (the flavor enhancer)

  • 1/2 teaspoon baking powder (the lift in your brownies' step)

  • 1 pinch of salt (every agent needs a pinch of mystery)

  • 1/2 cup chocolate chips (because more chocolate is always a good idea)

Optional stealthy add-ins:

  • A handful of walnuts or pecans (for a crunchy cover)

  • A sprinkle of espresso powder (for the adults doubling as agents)

  • A few tablespoons of flaxseed (for an extra health boost)

Instructions:

  1. Preheat Your Oven: Set your oven to 350°F (175°C), like you're warming up your spy gadgets.

  2. Bean Prep: In a food processor, blend the black beans until they’re smooth and stealthy. No bean lumps should be left to betray your secret!

  3. Mix It Up: Crack the eggs into a large bowl. Add your choice of oil and vanilla extract and mix with a whisk – no fancy equipment needed, just your trusty whisk.

  4. Combine the Secrets: Add the pureed black beans to the egg mixture. Stir in the cocoa powder, sugar, baking powder, and that pinch of salt. Mix until it looks like the night sky - dark and mysterious.

  5. Chocolate Chips, Activate: Fold in the chocolate chips – and any other secret add-ins you've chosen – with the skill of a culinary ninja.

  6. Prepare the Baking Dish: Grease a 9x9-inch baking dish or line it with parchment paper. This is your brownie's undercover outfit.

  7. Pour the Batter: Spread the brownie batter evenly into the prepared dish. Use a spatula to smooth the top like you're erasing your tracks.

  8. Bake to Perfection: Bake for about 25-30 minutes. You'll know it's done when the edges start to pull away from the sides of the pan and a toothpick inserted into the center comes out clean (with a few moist crumbs).

  9. Cool Down: Let the brownies cool in the pan for at least 30 minutes. This is the hardest part – like waiting for a coded message to be decrypted.

  10. Cut and Serve: Once cool, cut into squares. Serve to your unsuspecting family and watch as they marvel at your baking prowess, never suspecting the beans.

  11. Enjoy Your Success: Take a bite and savor the victory. Your mission is complete, and it's delicious.

There you have it, your very own black bean brownies that will have everyone asking for more – and only you know the truth. Will you reveal your secret agent status? That’s up to you, Super Spy Baker! Enjoy your adventure in the kitchen, and remember, the best secrets are sometimes hidden in a batch of brownies.


 

The Not-So-Secret Ingredient: Love


Let's not forget, the most important ingredient in any dish is a four-letter word – LOVE. Cooking for and with your kids, spending time talking about food, and enjoying meals together is where the magic really happens. It's not just about the food; it's about the memories you create around the food.



Celebrate Good Times: Woo-hoo!


Celebrate those victories! Did your little one try a brussels sprout? That's party-worthy in my book. Throw a little dance party in the kitchen. After all, life is too short not to dance around in celebration of the small things, like a kid eating a green vegetable willingly.



Mixing Bowl Wonders: Stir It Up!


Let's stir up some more fun. Why not have a smoothie day where you and your kids can throw in all sorts of fruits (and maybe a handful of spinach – they won't even see it coming) and blend up some delicious drinks? It's like a science experiment where you get to drink the results. Yum!



Back to Basics: Real Food Rocks


In this world of fast food and super-speedy snacks, let's not forget the simple stuff. Apples and peanut butter, carrot sticks, cheese cubes, a handful of nuts – these are the rockstars of the snack world. Easy, quick, and no hidden ingredients that require a science degree to understand.



Food Detective: Ingredient Investigator


Get your magnifying glasses out and turn your kids into ingredient detectives. What’s in that cereal? How much sugar is in that yogurt? It’s a game that teaches them to be mindful about what they eat. It's like a treasure hunt, but instead of gold, you're looking for whole grains and no added sugar.



The Power of Choice: Let Them Lead


And how about giving your kids some power? Let them choose what's for dinner one night a week – from a list of healthy options, of course. It’s like they're the captain of the ship; you're just steering to avoid the icebergs (or ice-cream-bergs, if we’re sticking with the food theme).



Flexibility is Key: Bend, Don’t Break


Some days, you'll plan a perfect meal, and then life will laugh at your plan. That's okay! Sometimes dinner might be a sandwich on the go, or breakfast might be dinner. It's all about balance. Like doing yoga on a balance beam – tricky, but possible with a little practice.



Real Talk: Perfection is Overrated


Let's get real for a second – nobody's perfect. There will be pizza nights, birthday parties, and holidays. And that's more than okay. It's part of life. Healthy eating isn't about being perfect; it's about making better choices one bite at a time.


 

Final Thoughts


As our kitchen capers come to a close, remember that to encourage healthy eating in kids is a bit like being a gentle garden keeper – you plant the seeds, you water them with love, and you give them plenty of sunshine in the form of smiles and positive vibes. Sure, you might encounter a few weeds or pesky critters (like that stubborn refusal to eat anything green), but with persistence and creativity, your little garden will flourish.


Just like our sneaky black bean brownies and our creamy avocado pudding, healthy eating doesn't have to be a bland, boring affair. It's a colorful adventure, filled with tastes and textures that can delight even the pickiest of palates. It's about making those fruits and veggies so much fun to eat that the kids don't even notice they're on the path to good health.


Remember, we're not just feeding our kids; we're teaching them. We're passing on a legacy of love for wholesome, nourishing food that will grow with them.


Up next, Inspiring Your Picky Eater to Try New Foods.








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Hi! I'm Jen, and I'm thrilled you stopped by!

I am a certified life coach, mother of five, wife, founder of the non-profit Eye on Vision Foundation, entrepreneur, Christian, and friend. I live, play, work and worship in the Orlando, Florida area.

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