Family Meals Can Help Children
Develop Healthier Eating Patterns
We all know that we need to eat more vegetables however getting our children to eat them can be quite a challenge. It’s important to find fun and creative ways to include vegetables in your meals. Here are some helpful tips …
- Start with Kid-Friendly Foods. Most kids are more likely to eat vegetables if they are put in something that’s already kid-friendly like tacos, burritos, spaghetti or soups.
- Camouflage. Try finely shredding or pureeing your vegetables to help camouflage them in certain foods.
- Let Them Help. Let your kids pick out a variety of colors of vegetables at the grocery store then have them help you cut them into fun shapes to eat raw … or roasted to give them a sweeter flavor.
Remember: A child may need to be exposed to a certain food 10 to 15 times before s/he will actually eat it. Continue to offer a variety of vegetables every night.
Here is a great recipe that’s easy to prepare and will have all of your family members rushing to the dinner table …
Serving Size: 1 Burrito + 1 Tbsp Salsa
- Cooking spray
- 1 cup shredded zucchini
- 1 cup thinly sliced green onions
- 2 cup chili beans
- 2 cup hot cooked Spanish rice
- 1/2 cup (1 ounce) shredded reduced-fat cheddar taco flavor cheese
- 2 tablespoon canned chopped green chilies
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/2 cup reduced-fat sour cream
- 4 (8-inch) flour tortillas
- 1 cup shredded romaine lettuce
- 1 cup diced tomato
- 4 tablespoons bottled salsa
Place a nonstick skillet coated with cooking spray over medium-high heat until hot. Add zucchini and onions and sauté 3 minutes or until tender. Stir in beans, rice and the next 4 ingredients (rice through black pepper) then cook 1 minute, stirring constantly. Remove from heat and stir in sour cream. Warm tortillas according to package directions. Divide rice and bean mixture into 4 equal parts and spoon down center of each tortilla. Top each with quarter of lettuce and tomato and roll up. Serve with salsa.