A few tips for raising healthy kids

I inadvertantly stepped on a few toes with a comment that someone watching what she ate didn't have to make seperate meals for her kids. In fact, that it was better for everyone to be eating the same healthy foods. The response was quick - and defensive. "My kids are 2 and 3 years old. They're not going to eat salads. And kids are picky eaters, anyway." I'm afraid that I'm going to have to disagree.

Before I get too far into this, here's my disclaimer: my only claim to expertise is that I managed to raise four children and didn't kill any of them with my inadequacies. They are also all happy, healthy kids who love to exercise and eat their veggies every day. So, while I'm offering my suggestions, I'm not saying that they're the best - and certainly not the only - way to raise healthy eaters. These are the things that worked for me and my children, and they might help you out, too.
So, here goes:

• Cut out all pre-packaged foods like boxed mac and cheese, Hamburger Helper, etc. I know, I know, they're easy and the kids love them. Well, so is opening a box of Twinkies, but it doesn't mean that we feed our children those, either. I promise you that the kids won't really notice or care, and if they do, then slowly wean them off the stuff. If you want simple, easy, quick meals that little ones will enjoy, keep reading. I have better options coming.
• ALWAYS have fresh fruits and veggies out and available. I put carrot and celery sticks within easy reach of the kids throughout the day. I still have a fruit bowl always stocked on my dining room table, and the kids are usually the first to let me know when it's getting low.
• Reverse psychology is your friend. It works, I swear. My favorite line to get the kids to try new things was, "Oh, I don't know, honey. I don't think you'd like it." That was the challenge they needed, and it inevitably ended with them tasting - and usually liking - whatever I had in my hand. Another was, "Grown ups are really the only ones who'd like this, I think." Challenge accepted!
• Renaming foods makes them tasty. I have no idea why this works, but it does. And not just my kids, either. The neighbors were astounded when I convinced their incredibly picky 3 year old to eat an egg - an ooey, gooey, RUNNY egg. How? By cooking it in a circle cut into a piece of bread and calling it a Pirate's Eye. Dolmathes are still called Monkey Toes at my house, and while goulash was "gross", "American Mix" was awesome.
• "You HAVE to at least taste it." I was never one for making the kids clean their plates, but they had to at least taste everything that was made. One bite never killed anyone, I'd tell them, and so they learned to try new things. At least once a week I made something they'd never had before, and sometimes it was a hit (tzatziki is still a favorite) while other times it fell totallly flat (duck is banished from the house). The point was that my kids were never picky eaters because they weren't allowed to be. Children are what they learn.
•  Pre-planning is your best friend. When you get home from the store, immediately pre-prepare everything before it goes into the freezer. I would cut chicken breasts into "fingers", make serving sizes of frozen fruit, and pre-make hamburger patties. Make up your own, healthier versions of the pre-boxed stuff and keep them on hand. (There are a ton of recipes online.)
• Teach serving sizes. When I would serve my kids, they were allowed one serving size to start. If they wanted more, they could always have it, but again, in the correct serving size. That way, they understood what was an "appropriate" amount.
• Give them choices. Instead of buying pre-packaged, pre-sweetened oatmeal bags, I would set out a variety of toppings and make one big batch of plain oatmeal. The kids had a blast putting in exactly what they wanted (measured first, so they knew serving sizes), and I knew it was healthy.
• Let them help in the kitchen. This is a hard one when you're tired and just want to get things done, but it really does help them want to eat what you're giving them. They feel like they had a hand in making it, and therefore they have a stake in getting it eaten. I started with them young - 3 or 4 - with making the veggie tray or salads.

I believe that healthy habits start young, so I taught my kids how to eat healthy foods in appropriate quantities. Sure, we occasionally had pancakes for dinner and ice cream for breakfast, but those were treat days and rare, and the kids understood why. I never counted their calories, but I did teach them serving sizes ("Want a second helping? Okay, sounds good.") and how to snack healthy.

And guess what happened? It made it a million times easier for me to eat healthy. No having to make two meals. No having to answer awkward questions about why I had to eat something different from them. No having unhealthy foods around to tempt me. It was win-win for everyone.