Dan's Papers - July 25, 2008 - Getting the Kids (and Adults) to Eat Veggies

Summer is a time for rest, fun and vacation. It's also a time for ice cream, barbeques, food on the run and endless snacks. No one wants to battle over broccoli or cry over cauliflower during this cherished time of recreation and relaxation.

However, we do have to make an attempt at keeping our kids healthy during the junk food ridden summer. Their well-being is going to suffer as a result of the chips, sundaes, hot dogs, iced tea, un-naturally colored ice pops, candy and everything else short of real garbage they are going to eat.

Trying to get something healthy into their mouths is a challenge, but it can be done. Getting into a more nutritious eating pattern and lifestyle will only require some simple changes and new eating routines.

Dr. Lisa Cowley, a holistic chiropractor and nutritional counselor in Southold, is a strong advocate for vegetables. She says children eat way too many processed foods, carbs, sugar, and hardly any vegetables at all. "They need to expand their greens. You need to teach them awareness about good foods. Take them to farm stands. We have so much local produce available to us out here," she says.

They also don't drink enough water. "A child around the age of eight should be drinking about four glasses of water a day. Most kids don't come close," said Dr. Cowley.

As parents, the blame falls on us for kids lacking exposure to vegetables and wholesome foods. We are probably all guilty of meal separation to some degree. We make something different for our kids than we do for ourselves, giving our kids what we know they like such as oil-laden fries and nuggets, then help ourselves to colorful array of good-for-you fish, chicken, salads and vegetables. This is nothing short of crazy, something this generation of parents has gotten into the habit of for fear of displeasing our children.

We have created picky eating monsters, and believe me, there will be some hell to pay the first time these kids sit down at the dinner table and realize that the meal created from the food pyramid on the table is their dinner. What? No breaded hydrogenated-oiled preservative-filled chicken strips? No French fries bedazzled with the lethal food coloring Yellow #6? Be prepared for major whining, a meltdown, even a tantrum. Most likely some of the food that enters their mouths will wind up back in their plate in a disgusting lump. But they are hungry and eventually they will eat. If they insist on not eating the food in front of them, the worst thing you could do is cave in and heat up their favorite non-nutritional, toxic staple. Wait it out.

Fast food is another trap. This season of play doesn't warrant many well-balanced meals eaten at home. Stopping for a quickie is the easiest, but alas not the smartest decision. A couple of suggestions. How about a "one junk, one healthy" rule? For instance, let the kids choose one of each to balance out a meal, for instance, chicken nuggets and a yogurt parfait, a grilled chicken sandwich and fries, a burger and salad or fruit? And definitely ditch the soda and juice drinks (those artificially colored sugar-rush drinks at the fountain). Though water is the best choice, orange juice, apple juice or milk would be a close runner up.

Here are some other suggestions to get you through the summer with minimal food war wounds:

1. Let your children help in the kitchen. In addition, let them decide the menu. Ask them what they want for dinner (they know nuggets and fries are not an option) and then let them help create it.

2. Combine foods they love with a healthy companion. Carrots with dip, broccoli with cheese sauce, Caesar salad, grilled cheese with tomato, apple with peanut butter, etc.

3. Cut up their fruit. If you leave whole apples and other fruits around the house they will probably rot. But if you make them accessible and appetizing, they just might go for it.

4. Let them be creative with their food, even if it makes your stomach turn. Ketchup on a cheese sandwich? Give them your blessings. Pears with tomato sauce? Whatever floats their boat.

5. Shop at places where they have healthy selections, where foods are generally free of preservatives and additives, such as Second Nature Markets located in both Southampton and East Hampton and Provisions in Sag Harbor. Most ordinary supermarkets now boast a conservative health food section as well. When shopping at these supermarkets with your kids, however, Dr. Cowley suggests staying at the perimeter of the store. "The interior aisles are where the unhealthy food is. Stick to the outside, where the produce and other wholesome foods are displayed."

6. Hide the veggies. Jerry Seinfeld's wife Jessica has a cookbook out called Deceptively Delicious that illustrates ways to conceal vegetables in all kinds of recipes (I must add that there is also a book by Missy Chase Lapine called The Sneaky Chef, and apparently there's a dispute over "vegetable plagiarism.")

7. Make a smoothie. Take any fruit you've got laying around the house and dump it in the blender with some juice and ice, or even yogurt. The kids will think they are committing a sin, and you'll smile while the nutrients are sliding down their throats.

Being a good role model is the best way to get your kids eating right. So here's to a smoothie-making, veggie-filled, farm-stand-visiting, food-battle-free summer.