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Healthy Eating for All the Family

Seven days to a healthier home…

Posted: 1 October 2012
by Catherine O'Dolan

Take on one of these tips each day, and your family will have healthier eating habits within one short week! 

1. Pick a ‘new food of the week’ to try out with your family, then use it in three different ways across the week, so that you really give it a good go (and before anyone rejects it just because they hated it the first way). For example, try mushrooms in a risotto for dinner, cooked for a breakfast 'side' with eggs, or used in a pasta dish with olives and spinach

2. Have a snack tin at the ready – both at home and out and about - with a stash of ‘healthy snacks’ your child actually likes. This will save you buying unhealthy options in the heat of the 'demanding' moment.

3. When cooking a favourite family meal, make additional portions to freeze. You will then have them at the ready in case your child demands a particular favourite for that evening’s meal.

4. Make one meal a family sit-down affair each day. This will help a picky eater as they learn that eating can be a fun and sociable time too.

5. If you are worried about what your child is eating, make a record of the foods they eat (across two days), then check if there are any nutritional gaps – fruit, vegetable, protein etc. Then start filling in the gaps, testing out different options to tempt your fussy eater.

6. Give your child a ‘rainbow’ of food to eat each day – the more colourful, the greater the variety of nutrients you know they are getting. Try red tomatoes or watermelon, orange mandarins or carrots, yellow butternut squash or bananas, green beans or apples, blue blueberries, indigo blackberries, and violet raspberries.

7. Trade in some of your processed foods for their ‘brown’ counterparts, whether it’s brown rice, wholewheat pasta, or wholegrain bread. You might even be able to offer a mixed cereal, slowly replacing those sugary cereals with their healthier alternatives.

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