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GET YOUR KIDS TO EAT HEALTHIER THAN EVER
dishes, such as spaghetti. Zucchini noodles — or “zoodles” — are delicious in marinara sauce and decadent in Alfredo.
Do your kids get enough nutrients in their diet? If they’re like most kids, the answer is probably no. You want your children to eat more vegetables and less processed junk, but they certainly don’t make it easy. Even getting the average kid to chow down on a serving of broccoli can be a huge chore. In fact, food manufacturers have built an entire industry that takes advantage of our kids’ penchant for sugary cereal and fast food. However, a diet of highly processed foods can lead to a host of problems. Not only do these poor dietary habits carry over into adulthood, but a poor diet can hinder brain development and may even cause behavioral issues. A study in the American Journal of Public Health found links between poor diet and the development of depression in kids and teens.
If push comes to shove, you can easily hide vegetables in foods your children already know and love. Did you know you can make brownies with avocado and black beans? Slipping in a few healthier ingredients here and there can deliver those nutrients in a pinch, especially during a chaotic school week. But, if you’re hoping to foster long-lasting healthy habits, the best thing you can do is offer your child a choice. Say something like “You can have the cauliflower, or you can have the broccoli. It’s up to you!” Let your child have that control. Psychologists and social
LAUGH Have a Ultimately, as a parent, you are in charge of your child’s diet. Help them explore new foods and foster a positive culinary environment. Your kids will develop a taste for healthy eating in no time! scientists, including the famed Dr. Maria Montessori, argue that when kids feel in charge of a decision, they are more likely to embrace one of the options — even if it’s a vegetable.
But how can you encourage your kids to eat healthier? Often, it comes down to presentation. A mound of plain old veggies is not appetizing — not to a 10-year-old and not to a 40-year-old.
Instead of presenting vegetables as a boring side dish, think of them as an ingredient.
Take lasagna, for instance. This tasty, familiar dish is easy to modify. Instead of using lasagna
noodles, use zucchini. Simply slice the zucchini into thin, noodle-like strips, then layer them as you would typical noodles. The same can be done with other pasta
Citrus and Avocado Salad
INGREDIENTS
• • • • •
2 tablespoons fresh lemon juice
•
1 blood, cara cara, or navel orange, sliced 1/8-inch thick and deseeded 1 Meyer or regular lemon, sliced 1/8-inch thick and deseeded
1 bunch arugula
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1/2 cup fresh mint leaves 1 avocado, cut into wedges Salt and pepper, to taste
• •
4 tablespoons olive oil, divided 1/4 small red onion, thinly sliced
DIRECTIONS
1. Heat oven to 425 F. 2. In a rimmed baking sheet, toss citrus slices with 1 tablespoon oil and season with salt and pepper. Roast citrus until lightly charred and caramelized, about 10–15 minutes. Let cool. 3. Meanwhile, in a large mixing bowl, combine onion and lemon juice. Season with salt and let sit for 5 minutes. 4. Add citrus, arugula, and mint to onion mixture. Drizzle with remaining oil, season with salt and pepper to taste, and toss thoroughly. 5. Add avocado, combing very gently to not crush avocado.
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