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How to cook so picky kids will eat

How to cook so picky kids will eat

Date published: 2/4/2007

This week's column answers readers' questions, including one about picky eaters that's sure to resonate with parents. I also explain the relationship between folic acid and vitamin B-12 deficiencies.

Dear Jennifer: Can you suggest a good recipe book and/or Web site for healthy, easy recipes? I am trying to change my cooking style to help my family eat healthier, but I'm having a hard time finding ideas that don't cost a fortune or make me run to five different stores. I also want ideas for lunchbox meals for a picky eater: My 10-year-old son has been eating yogurt and peanut butter and jelly for 4 years now and won't touch lunch meat or tuna. Thanks.

--Mom of four, Spotsylvania

Have you read dietitian and therapist Ellyn Satter's book, "Secrets of Feeding a Healthy Family"? It has information about dealing with picky eaters and planning easy, fast menus. I recommend Satter's books to all parents. In fact, whenever friends start families, I always give them a copy of Satter's book about younger children, "Child of Mine: Feeding with Love and Good Sense."

I also like the "Dole 5-A-Day Kids Cookbook," a booklet that you can order for $2.50 online from dole5aday.com. It's full of ways to get kids to eat more fruits and vegetables.

As for your 10-year-old, peanut-butter sandwiches are not a bad lunch. I recommend regular, not reduced-fat peanut butter. It's got heart-healthy fat and protein. Spread it in on whole-grain bread, and you're adding fiber and energy to boot. Add some fruit, like an apple, or maybe a few baby carrots and reduced-fat dip.

I turned to some colleagues for more suggestions. Bridget Swinney, a dietitian in El Paso, Texas, and author of "Healthy Foods for Healthy Kids," responded, "If the 10-year-old likes peanut butter, here are some similarly smooth, vegetarian ideas:

Egg salad on whole-grain crackers or in a sandwich or wrap (especially healthy when made with omega-3-rich eggs like Eggland's Best)

Bean wrap--refried beans wrapped with grated cheese and a dab of light sour cream in a tortilla

Hummus dip with pita bread--it's got the smoky, nutty flavor reminiscent of peanut butter.

If you have younger children, Swinney's new book, "Baby Bites," about infant and toddler feeding, will be released in June.

Dear Jennifer: How much folic acid does it take to mask a vitamin B-12 deficiency?

Some helpful books for parents of picky eaters are: "JUST TWO MORE BITES: Helping Picky Eaters Say Yes to Food," by dietitian Linda Piette "QUICK MEALS FOR HEALTHY KIDS AND BUSY PARENTS," by dietitian Sandy Nissenberg "BROWN BAG SUCCESS: Making Healthy Lunches Your Kids Won't Trade," also by Nissenberg

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Date published: 2/4/2007