Plant the seeds of healthy eating

Plant the seeds of healthy eating

Family Features

It’s never too early to start teaching children about cooking. Involving kids in meal preparation encourages healthy eating habits and introduces them to the value and importance of nutritious, balanced meals.

Elizabeth Pivonka, a registered dietician with a doctorate, heads Produce for Better Health Foundation, the nonprofit entity behind the "Fruits & Veggies — More Matters" national public health initiative. Pivonka says the kitchen can be a great place to stir up some fun while teaching healthy habits.

As a working mother of two, Pivonka understands that getting kids to eat healthy fruits and vegetables can sometimes be a challenge. "Kids can help by measuring, mixing or gathering ingredients while you cook," she says. "If kids help with the cooking, they are more inclined to eat what’s on the table. At my house, we make meal planning and preparation a family activity."

Let toddlers help you "cook" by using toy food, pots, pans, bowls and spoons to copy what you’re doing. Preschoolers can help by measuring ingredients and stirring. Grade-school kids can make simple, no-bake recipes or use the microwave with proper supervision. Remember to use child-size tools, and, if the counter is too high, use a sturdy step stool or have children sit at the kitchen table while they help.

Pivonka says taking a little extra time at the grocery store to interact with kids and single out fruits and vegetables as important is another way to persuade kids to give them another try.

"Kids like to have fun with their food, so one way to get them to eat something is to offer it with a dip," Pivonka says.

Low-fat ranch dressing, mild salsa, guacamole or hummus work for vegetables, and low-fat yogurt or peanut butter go with dipping fruit. Pear kabobs with strawberry dipping sauce and pear party salsa are two fun recipes that let children dip their food.

Parents interested in tips for getting kids to eat fruits and vegetables, and delicious recipe ideas for dishes that children will willingly eat can visit the "Fruits & Veggies — More Matters" Web site, www.fruitsandveggiesmorematters.org.

For more information about pears, including family-friendly recipes, tips for kids and even online games featuring fresh pears grown in Oregon and Washington, visit www.usapears.org. For information about the other ingredients featured in these recipes, visit www.florida-agriculture.com.

Pear party salsa

Prep time: 10 minutes

Serves 4

1 Comice pear, cored and finely chopped

1 apple, cored and finely chopped

2 kiwi, peeled and finely chopped

1 orange, peeled and finely chopped

2 tablespoons honey

1 teaspoon lemon juice

Cinnamon graham crackers or sliced fresh fruit and veggies

Combine pear, apple, kiwi and orange in a medium-size bowl. Pour honey and lemon juice over fruit and gently toss. Scoop up mouthfuls of fruit salsa using cinnamon graham crackers or sliced fresh fruit and veggies.

Nutritional information per serving: 120 calories, trace fat, 31 grams carbohydrates, 1 gram protein, no cholesterol, 1 milligram sodium, 4 grams fiber.

Pear kabobs with strawberry dipping sauce

Prep time: 15 minutes

Serves 6

1 cup low-fat vanilla yogurt

4 tablespoons strawberry preserves

2 Anjou pears, cored and cut into 1-inch cubes

2 bananas, cut into 1-inch slices

1 8-ounce can pineapple chunks, drained

2 cups strawberries, stems removed

6 wooden skewers

1. To make dipping sauce: In small bowl, combine yogurt and strawberry preserves. Set aside.

2. Thread fruits by alternating pears, bananas, pineapple and strawberries onto skewers. Serve kabobs with a dollop of sauce on the side.

Nutritional information per serving: 162 calories, trace fat, 39 grams carbohydrates, 3 grams protein, 2 milligrams cholesterol, 24 milligrams sodium, 4 grams fiber.