The Family Table

Educating Families About the Benefits of Family Meals

Tip of the Week: Fresh Fruits and Vegetables

rainbow_food

Recipe of the Week

I was at a conference recently and I got into a very heated “discussion” with a vendor who was representing a processed fruit product. He was telling everyone who walked by that this highly processed fruit was perfect for preschoolers because they would love the brightly colored packaging and the processed fruit tasted better than real fruit! Plus, it had a shelf life of two years!

So what was my issue with this whole sales pitch? Here’s my issue: we live in a country where childhood obesity and diabetes in children is at epidemic proportions. Part of this problem is due to children eating so much processed food. We all need to work hard to teach young children what real fruit and vegetables are, and how they should be the biggest part of a healthy diet. Do kids love super-sweet fruit products with bright packaging? Yes! But they are nowhere near as healthy as real fruit and vegetables, in their natural state.

So how can we help our children to eat real, unprocessed foods? The most important thing we can do is to serve real fruits and vegetables at each meal. I define a real fruit or veggie as something that looks like it did when it grew in the ground or on the tree. There are no trees with brightly colored packaging growing on them!

Establishing the habit of eating real fruits and veggies with every meal makes it much more likely that your children will enjoy eating healthy foods. Today I was packing my 6 year-old son’s lunch for day camp and I asked him what fruit he wanted. He said, “I don’t need fruit.” I told him that wasn’t an option and that his lunch wouldn’t be healthy without fruit (I also told him his older sister would be watching while he ate lunch!) I gave him a few options, and he thought about it and chose apples slices as his fruit. My children see me eat lots of fruit and veggies, so this is the norm in our family, and I talk to them frequently about how I try to make healthy choices.

It’s important to let children have some control over what they eat. Ask them to choose the veggie for dinner or what foods they want for lunch. This gives you a great opportunity to talk about how to make healthy choices and how sometimes we may want to eat certain foods, but they aren’t healthy, so we eat them only once in a while. When children are shopping with you, let them pick some new fruits and veggies to try. There are some exciting, exotic fruits at our grocery stores – give some a try! Children are much more likely to eat foods they have chosen and allowing them to make food choices as a child prepares them to make healthy choices when they are older.

Holli-Seabury-2012

Holli Seabury
CEO and Mother of Seven

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