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How to cook so picky kids will eat

February 4, 2007 12:51 am

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?

--R.H., King George

According to the U.S. Food and Drug Administration, taking less than 1 milligram of folate a day will not mask a vitamin B-12 deficiency.

However, the best way to check for vitamin B-12 deficiency is to ask your doctor for a blood test, not to count how much folic acid you're taking in.

That's because the small amount of folate that is used to fortify wheat flour may be enough to mask B-12 deficiencies in people who don't absorb vitamin B-12 as well, such as some elderly folks. That's according to researchers at University of California at Berkeley.

About 10 percent to 20 percent of older people do not absorb vitamin B-12 properly. Other people at risk of B-12 deficiency include strict vegetarians, people with stomach problems like gastritis, and those who've had gastric bypass surgery.

In 1998, the U.S. government mandated fortifying enriched grain products (like white bread, pasta and cereals) with folate. The goal was to prevent birth defects caused by folate deficiency.

But because the body uses folate and vitamin B-12 together, too much folate can prevent the anemia and fatigue that normally makes people notice a vitamin B-12 deficiency. That's potentially dangerous because B-12 deficiency silently can cause permanent nerve damage.

You don't need to avoid folate-enriched foods or to overdo sources of vitamin B-12. Just ask your doctor if you are at risk and if a blood test would be appropriate or not.

Jennifer Motl , welcomes reader questions via her Web site, brighteating.com, or mailed to Nutrition, The Free Lance-Star, 616 Amelia St., Fredericksburg, Va. 22401.