Written by: Lloyd N. Werk, MD, MPH
Parents often struggle when guiding their child to eat healthy nutritious meals and establishing healthy eating habits for children at an early age with balanced meals is important. Recently, the U.S. Department of Agriculture (USDA) replaced their “food pyramid” model with MyPlate to make it easier to figure out how to feed kids nutritious, balanced meals at home and on-the-go. MyPlate helps to simplify meal planning by illustrating ideal servings of the fruits, vegetables, grains, proteins, and dairy food groups on a colorful divided plate.

MyPlate helps parents train their children to devote half their plate to fruits and vegetables. Grains and lean protein each take up a quarter of the plate. A side helping of dairy shows kids will also need a serving of low-fat milk or another dairy product to complete their meal.

MyPlate offers simple messages that are easy to incorporate in your family’s daily diet:

• Fill half your child’s plate with vegetables and fruits
• Make at least half the grains you serve whole grains, like oatmeal and brown rice
• Serve fat-free or low-fat (1%) milk and water rather than sugary drinks
• When buying pre-packaged foods, choose ones low in sodium
• Avoid serving oversized portions. Consider smaller plates for younger aged children.

One of the most important features of MyPlate is its emphasis on fruits and vegetables. Vegetables are one of the largest portions on the plate because they provide many of the vitamins and minerals kids need for good health, plus vegetables are naturally low in fat and calories and contain fiber. For parents with picky eaters, adding more vegetables to their child’s plate may seem difficult at first; however, a few simple preparation tips can help your family enjoy fruits and vegetables this summer.

Ten Tips to Liven Up Meals with Fruits and Vegetables

1. Be Ahead of the Game – Cut up peppers, carrots, or broccoli in advance and refrigerate. Also, keep some packaged vegetables in the freezer as they are just as nutritious as fresh vegetables.
2. Seeing is Enjoying – Keep a bowl of whole fruit out as a visible reminder.
3. Brighten Up Your Salad – Add black beans, sliced peppers, chopped red cabbage and other colorful vegetables for color and taste.
4. Fruit at Breakfast – Top cereal or oatmeal with sliced bananas, peaches, grapes, or strawberries. Also, try mixing fruit in fat-free or low-fat yogurt.
5. Fire Up the Grill –Grilling brings out great flavor in vegetables. Try grilling mushrooms, carrots, peppers or potatoes on a kabob skewer – kids will enjoy a fun, new way to eat their vegetables. Grilling fruit can be a tasty new experience too!
6. Expand the Flavor of Casseroles – Peas, pinto beans, squash, tomatoes and sautéed onions add color to this convenient, weekday meal.
7. Pair with Pasta – Planning something Italian? Slip some peppers, spinach, red beans, onions or cherry tomatoes into your traditional tomato sauce. Vegetables provide texture and satisfying low-calorie bulk.
8. Get Creative with Sandwiches – Vegetables make a great addition to your favorite sandwiches and wraps. Substitute mayonnaise with creamy avocado or try sliced tomatoes and romaine lettuce for extra flavor.
9. Savor Stir-Fry – Try a new cooking method! Stir-frying vegetables like broccoli, carrots, sugar snap peas, mushrooms, or green beans are a quick and tasty addition to any meal.
10. When Eating Out – ask for an extra side of vegetables, side salad, or whole fruit.

It may take several attempts to acquire a taste for some vegetables. Encourage your child to try just two or three bites of a vegetable and then offer it again at another meal. Try including fruits and vegetables in each meal and for a snack.

While MyPlate is a guide for healthy eating, it’s not a one-size-fits-all solution. Portion size will vary by age, and depending on a child’s needs, some food groups will be increased and others decreased. Talk to your health care provider to find out what’s best for your kids.

For more information about developing healthy eating habits for your children, please visit www.KidsHealth.org.

Lloyd N. Werk, M.D., M.P.H., F.A.A.P. is the Division Chief of Consultative Pediatrics at Nemours Children’s Clinic and provides services to diagnose and treat children of all ages with obesity issues in the Nemours Healthy Choices Clinic.