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Tips for helping kids to eat healthy

Helping children a healthy diet need not be difficult. Here are 12 tips:

1. Make it fun. Serve broccoli and other vegetables with a favorite salad dressing or fat-free salsa. Cut foods into various shapes with cookie cutters.

2. Recruit help your child. In the supermarket, ask your child to help you select fruits, vegetables and other healthy foods. Do not buy anything you do not want your child to eat. At home, let your child help choose what they eat, and also help flush out the vegetables, stir batter or set a table.

3. Be smart. Add chopped broccoli or green peppers to spaghetti sauce, top cereal with fruit slices, and the mixture of zucchini and grated carrot in stews and soups. Serve vegetables first lunch, when children are hungry.

4. Do not offer dessert as a reward. Withholding dessert sends the message that dessert is the best food, which can only increase your child's desire for sweets. You can select one or two nights a week at night for dessert, the dessert and skip the rest of the week. O redefine dessert as fruit, yogurt or other healthy choices.

5. Designate a picnic area. Limit the snacks in the kitchen. Save their children from eating calories countless senseless in front of the TV.

6. Make it easy. If your children need to snack on the way, to think beyond one bag of potato chips. Offer cheese, fresh fruit, cereal bars or other drip-free products.

7. Go for the grain. Whole grain snacks – such as whole grain crackers or tortillas and low sugar, whole grains – can give your children energy some staying power.

8. Pull out the blender. Use skim milk, plain yogurt fat and fresh fruit for making your own smoothies.

9. Promote independence. Let this for older children to help themselves. Keep a selection of ready to eat vegetables in the refrigerator. Leave a bowl of fresh fruit on the counter. Keep low-sugar, whole grain cereal in a cabinet easily accessible. Stock fruit, either canned or packaged in its own juice, in your pantry.

10. Use a little imagination. Offer something new, such as fresh pineapple, blueberries, peppers red or yellow, or roasted soy nuts. Cut a whole wheat pita and serve with mashed chickpeas.

11. Mix and match. Serve baby carrots or other vegetables lean raw with ranch. Dip crackers or fresh fruit in yogurt fat free. Top celery, apple or banana with peanut butter.

12. Set a good example. Let your children catch that eating raw vegetables or eating a bowl of grapes. If you eat a variety of healthy foods, your child is more likely to follow suit.

Healthy Joes
Gladys M. Added
Ephrata, PA

Makes 4 servings

Prep. Time: 20 minutes
Cooking time: 20 minutes

¾ pound pork loin 90%-lean ground
1 cup chopped onion
1 medium bell pepper, chopped
1 ½ cup diced tomatoes, no salt added, undrained
1 medium zucchini, chopped, optional
1 tbsp. chili powder
1 tsp. paprika
½ tsp. minced garlic
pepper
3 tbsp. tomato paste
4 loaves of whole wheat hamburger

1. In a large skillet, cook ground pork, onion and bell pepper until meat is brown and onion is tender. Drain off drippings.

2. Mix diced tomatoes, zucchini, if desired, chili powder, paprika, garlic and pepper. Cover and bring to boil. Reduce heat.

3. Add the tomato paste to thicken. Simmer, uncovered, for 5 minutes.

4. Pour the mixture on buns and enjoy.

Per serving
343 calories 1435 kilojoules, 27g protein, 44 g carbohydrates, 7 g Total Fat, Saturated Fat February g, 3.5 g monounsaturated fat, polyunsaturated fat 1.5 g, 53 mg cholesterol, 273 mg sodium, 7 g fiber

Dietitian Tip: Substitute turkey breast mince regular yields around 200 calories, 7 grams fat, 4 grams of saturated fat.

Honey Glazed Carrots
Janet Oberholtzer
Ephrata, PA

Makes 4 servings

Prep. Time: 5 minutes
Cooking time: 10-15 minutes

16-oz pkg. baby carrots
2 tsp. olive oil
1 tbsp. honey
½ tsp. lemon juice

1. Cook carrots in a little water in a saucepan until tender to your liking.

2. While Meanwhile, combine olive oil, honey and lemon juice in a small microwaveable dish. Microwave on high 20-30 seconds. Stir.

3. Drain carrots. Pour glaze over top and stir to coat.

Per serving
Calories 76, 318 kJ, Protein 1 g, Carbohydrates 13 g, Total Fat 2.5 g, Saturated Fat 0.3 g, 1.7 g monounsaturated fat, polyunsaturated fat 0.5 g, Cholesterol 0 mg, 89 mg sodium, 3 g fiber

This is an extract Fix-It book and enjoy it! Healthy Cookbook: 400 Great Recipes and Oven fires from Phyllis Pellman Good. The above excerpt is a digitally scanned reproduction print text. Although this excerpt is corrected, errors can occasionally occur as a result of the scanning process. Please refer to the finished book accuracy.

Reprinted from Fix-It and enjoy-it! Healthy cookbook. Copyright by Good Books ( www.GoodBooks.com ). Used with permission. All rights reserved.

Author Bio
Phyllis Pellman it is a sales success of the New York Times author whose books have sold nearly 10 million copies.

Much has authored the national # 1 bestselling cookbook Fix-It And Forget-it Cookbook: Feasting with your Slow Cooker (with Dawn J. Ranck), which appeared on the bestseller lists of The New York Times, and the list of bestsellers in the U.S. Today, Publishers Weekly, and the meaning of the Book.

Well also has authored Fix-It and Enjoy-It Cookbook: All-Purpose, Welcome Home Recipes, Fix-It and Enjoy-It Diabetic Cookbook, and Fix-It and Enjoy-It 5-Ingredient Recipes, all for burners and oven. (Fix-It and Enjoy-It is a "cousin" to the series Fix-It and Forget-It book.)

Buena cookbooks include Fix-It and Forget-It Big Cookbook: 1400 Best Recipes Slow Cooker!, plus four additional titles in the Fix-It and Forget-It series. Among her other cookbooks are the best of Amish cooking and The Cookbook Central Market.

About the Author

Visit us at www.Fix-ItandEnjoy-It.com

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