Tips from The No-Cry Picky Eater Solution - Book Excerpts

These tips are excerpted from The No-Cry Picky Eater Solution (McGraw-Hill) by Elizabeth Pantley. Please enjoy and check out all her books at No Cry Solutions.

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"It can be hard - almost impossible sometimes -to change your child's rigidly held eating habits. Instead of trying to overhaul every meal and snack at once, begin by making a few small changes, one at a time, toward a more nutritious diet. Pick just a few items to start with. Once these become routine, then change another couple of items. If you follow this process, you'll find that within a year you will have improved your child's overall diet significantly; and likely affected his lifelong eating habits."

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"Your attitude about food is critical to your child's developing outlook. It's no surprise that studies have found that parents who don't like vegetables have children who don't like vegetables. It's assumed that these parents don't serve many vegetables and treat them as villains when they do.

One study found that the more a child is lectured about the merits of eating vegetables, the more he assumes they will taste bad and the more he will resist even trying them -- children catch on quickly when parents are trying to sell a behavior they don't truly believe in or follow in their own lives. Conversely, several studies found that when parents eat more fruits and vegetables, their children do too.Once you realize that your actions are on display to your child as a prime tool for teaching lifetime beliefs, you can modify your own behavior to set the best example. The side benefit is that you'll be healthier too."

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"What's in your kitchen? A typical home contains plenty of healthy food, along with an assortment of snacks, desserts, and less healthy fare. An adult can sift through all this and decide what's best to eat, picking healthy options and judiciously choosing the right time for and amount of junk food and desserts.Children, however, will naturally be drawn to the tastiest option, with no guilt over the resulting choice. They will open the refrigerator or pantry and pick the most appetizing thing they see.

How can you help your child make better choices? The best way is to put the healthy foods where they can be seen easily and allow your child to choose between the nutritious options in view. Place desserts and junk foods on high shelves or in opaque containers. This way you can dole out the treats when and where you feel they're appropriate."

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"Health officials call soda liquid candy. It’s easy to see why: there is no nutritional value in soda and a twelve ounce can contains 9 to 12 teaspoons of sugar. A 20 ounce bottle contains 16 to 18 teaspoons of sugar! Having just one soft drink a day can increase a child’s risk for obesity by 60%."

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"Make family dinnertime a routine because your children who eat with their parents will eat healthier overall, have better social skills, be less likely to abuse alcohol and drugs later in life, and stay closer to you emotionally throughout childhood, and perhaps beyond. Family mealtime does not have to be formal, structured, or complicated to reap great rewards. A night when you eat sandwiches around the table while chatting about anything under the sun counts just as much as those more formal dinners.There are four things that shouldn't be brought to the dinner table: lectures, reprimands, rigid expectations, and demands for specific conversation.The key to success for the family dinner idea is regularity-four to five times a week or more. Families that make a practice of dining together in a relaxed, pleasant atmosphere reap the most benefits."

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“If your child is a picky eater, keep the correct goal in mind. The objective is NOT to make your child eat more food…but to be sure that food choices are healthy ones.”

DISCLOSURE/DISCLAIMER: By posting this information I am entered into the No-Cry Picky Eater BLOGGER Contest! My opinions do not necessarily reflect the opinions of Elizabeth Pantley of No Cry Solutions and vice versa. I did not receive any other compensation for doing this post.

Getting Your Kids To Eat More Vegetables

I am a very big fan of eating healthy. Getting the right amount of veggies in my kids' meals is important to me and the task can be challenging at times. There are many ways I have hidden vegetables in my kids' foods. Some of my kids are more picky than others. My daughter, Teela, loves eating broccoli, but not all of my children are like her. No parent likes to find out that their child is hiding their veggies in their napkin or trying to feed them to the family pet. I am going to share some secrets I have tried to get her and my others to eat their veggies.

SOME IDEAS:
1. Fruit and veggie juice blends without added sugar or high fructose corn syrup. You can also make them into Popsicles or frozen cubes and throw them into smoothies. Some kids love to just eat veggies frozen...esp. good on a hot day!
2. Bake them into things or add cheese (Broccoli with cheese sauce, so classic and I love chocolate chip zucchini muffins)
3. Make zucchini puffs, poor mans crab cakes, an omelet, or Okonomiyaki (A Japanese style pancake that you can put all sorts of things in.).
4. Have them make their own foods with ingredients you provide. Kids who cook or prepare it themselves (with a little help) usually end up also eating what they have made. Salads or fruit and veggie kabobs are wonderful to do this with!
5. Casseroles and Crock Pot meals loaded with veggies. Have your little one help you with what goes in it.
6. My kids think they are cool because they like "green paper", seaweed wraps for sushi, to eat plain. They think it is funny to eat them in front of someone who might think they were a bit strange for doing so.
7. Rename things in fun ways like the above "green paper"...broccoli could be mini trees, peas could be called "power peas", or spinach leaves could be "dinosaur scales", etc.
8. Use Japanese Bento Boxes or be creative about serving the fruits and veggies. You can make all kids of fun creations from animals to faces the skies the limit!
9. Teach 'em while they are young. Read books to your baby and toddler about veggies and the importance of eating healthy. Start early offering your child lots of different types of foods when they are young and letting them see you eat and enjoy a variety of foods, especially vegetables.
10. Have them help you in the garden...if they have picked it or grown it maybe they'll eat it.

About the book Peas and Thank You:
Peas and Thank You is a collection of recipes and stories from a mainstream family eating a not-so-mainstream diet. It's filled with healthy and delicious versions of foods we’ve all grown up enjoying, but with a Mama Pea twist—no meat, lots of fresh ingredients and plenty of nutrition for growing Peas. From wholesome breakfasts to mouth-watering desserts, there’s plenty here to satisfy the pickiest Peas in your life. It’s easier than ever to whip up crowd-pleasing meals that will have the whole family asking for, “more, Peas.” Sarah Matheny's delicious recipes and entertaining stories draw hundreds of thousands of visitors to her blog, peasandthankyou.com each month, where she makes raising a vegetarian family easy and fun. She is the author of “Peas and Thank You: Simple Meatless Meals the Whole Family Will Love.” Learn More about the book.

More info: http://peasandthankyou.com, Peas and Thank You: Simple Meatless Meals the Whole Family Will Love [VIDEO]. Peas and Thank You on Facebook. Follow @Mama_Pea on Twitter. Buy the book: Peas and Thank You.

DISCLOSURE/DISCLAIMER: I wrote this blog post while participating in the SocialMoms and Peas and Thank You blogging program for a gift card worth $30. For more information on how you can participate, click here.

Sneaking Fruits & Veggies Into My Toddler’s Diet

I am a very big fan of eating healthy. Getting the right amount of fruits and veggies in my kids' meals is important to me and the task can be challenging at times. There are many ways I have hidden fruits and veggies in my kids' foods. Some of my kids are more picky than others. My youngest, Teela, isn't the pickiest of my bunch by any means as you can probably tell from the picture here of her eating broccoli. But hey, I would love to share some secrets I have tried to get her and my others to eat their veggies in particular...fruits I don't seem to have a problem with...unless you are discussing the eating habits of my developmentally delayed special needs child, Tatiana.

SOME IDEAS:
1. Fruit and veggie smoothies.
2. Fruit and veggie juice blends without added sugar or high fructose corn syrup. You can also make them into popsicles or frozen cubes.
3. Bake them into things. I love chocolate chip zucchini muffins :)
4. Make zucchini puffs, poor mans crab cakes, an omelet, or Okonomiyaki (A Japanese style pancake that you can put all sorts of things in.).
5. Have them make their own foods with ingredients you provide. Kids who cook or prepare it themselves (with a little help) usually end up also eating what they have made. Salads or fruit and veggie kabobs are wonderful to do this with!
6. Broccoli with cheese sauce. Classic!
7. Casseroles and Crock Pot meals loaded with veggies. Have your little one help you with what goes in it.
8. My kids think they are cool because they like "green paper", seaweed wraps for sushi, to eat plain. They think it is funny to eat them in front of someone who might think they were a bit strange for doing so.
9. Rename things in fun ways like the above "green paper"...broccoli could be mini trees, peas could be called "power peas", or spinach leaves could be "dinosaur scales", etc.
10. Have them help you in the garden...if they have picked it or grown it maybe they'll eat it.
11. Teach 'em while they are young. Read books to your baby and toddler about fruits and veggies and the importance of eating healthy.
12. Use Japanese Bento Boxes or be creative about serving the fruits and veggies. You can make all kids of fun creations from animals to faces the skies the limit!
13. Frozen fruit and veggies...some kids love to just eat them frozen...esp. good on a hot day!
14. Start early, offering your toddler lots of different types of foods and letting them see you eat and enjoy a variety of foods, especially fruits and vegetables.
15. Last but not least, I am going to give Little Blends a try.

ABOUT LITTLE BLENDS:
Little Blends from Horizon is an all-natural yogurt blend of fruits and vegetables that will help parents incorporate more nutrition and variety into their child’s diet. Each 4-ounce cup packs a daily value of 20 percent calcium, 25 percent protein, omega-3 DHA and probiotics. Parents will really love how Little Blends makes sneaking fruits and veggies so much easier. This new line is just one example of how Horizon continues to deliver nutritious food options that support healthier kids and a healthier planet.

Little Blends is an all-natural yogurt, meaning it’s produced without added growth hormones, artificial colors, flavors or preservatives. It is also created without high fructose corn syrup. It comes in three flavors: Banana and Sweet Potato, Apple and Butternut Squash, and Strawberry and Carrot.

Thank you TwitterMoms for telling me about Little Blends! Go to TwitterMoms and you can blog and tweet to win some cool prizes too.