Operation Kid Nutrition

5 Healthy Holiday Foods

Holiday eating can be healthy and delicious — just take note of these healthy choices on the table this season:

Pumpkin is a good source of fiber and vitamin A.

Cranberries are full of vitamin C and contain manganese, fiber and proanthocyanidins, the antioxidants that fight urinary tract infections.

Sweet potatoes are a good source of beta-carotene, vitamin C and potassium.

Turkey is the leanest meat source of protein — just leave off the skin.

Green beans are an excellent source of manganese, vitamin K and vitamin C, and a good source of folate, fiber, potassium and iron.

Getting your children to eat vegetables may seem like mission impossible, but there are ways to “sneak” in healthy foods so your children receive the essential nutrients they need to grow healthy and strong.

From drinks packed with sugar to processed snacks loaded with fat, poor food choices are everywhere. While your child may prefer cookies to carrots, it is important to include plenty of fresh vegetables in your child’s diet every day, especially when considering the influence veggies can have on heart health.

“Not only are veggies loaded with vitamins, they’re also packed with fiber phytochemicals — which are essential for heart health and may help prevent cardiovascular disease,” said Ronald Sokol, MD, pediatric gastroenterologist for The Children’s Hospital. “While kids may not care or be aware of the benefits of eating veggies, that doesn’t mean they should skip the recommended five daily servings.”

Sneak Tactics

If you just raised your eyebrows when you read “five daily servings,” here are some tips to help sneak more veggies into your child’s diet.

1. Vegetable sticks and low-fat dips are great afternoon snacks. Offer your child a plate with raw carrots, celery, cucumbers and a side of low-fat dip. Watch her gobble up the goodness.
2. Camouflage veggies by adding them to pasta, rice and other kid-friendly side dishes. Or, try pureeing vegetables — such as beets or carrots — to mix in with pasta or pizza sauce. Make sure you let your children know what they’re eating, so they will be less scared to try these foods next time.
3. “Engage and empower your child by letting him choose colorful veggies when you’re in the produce aisle,” said Nancy Krebs, MD, professor of pediatrics on staff at The Children’s Hospital. “Using flavorful extras on the veggies, like seasonings, salad dressing and pesto, are also great ways to add interest.”
4. The next time you’re making mashed potatoes, toss in a few butternut squash pieces — the color blends perfectly and tastes great!
5. Does your child love Mexican food? Add extra veggies, including green beans or soft-boiled broccoli stems, to salsa or mix finely grated carrots with taco filling.
6. If your child goes mad for muffins, try a recipe with zucchini or carrots. Ice the muffins with low-fat cream cheese for a real kid-pleaser.
7. Instead of a hamburger or hot dog during family cookouts, why not offer your child a veggie burger or tofu dog? They’re low in fat, delicious and packed with healthy nutrients.

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