讓孩子吃得健康的5個(gè)秘訣

讓孩子吃得健康的5個(gè)秘訣

Ask any parent about the top challenges of raising kids, and getting them to eat healthy would probably be high on the list. Countless parents have kids who just want to eat chicken nuggets, or pasta, or macaroni and cheese, or all of the above, and definitely without any vegetables.

問(wèn)任何一位父母撫養(yǎng)孩子的最大挑戰(zhàn)是什么，讓他們吃得健康可能是最重要的。無(wú)數(shù)父母的孩子只想吃雞塊，或意大利面，或通心粉和奶酪，或以上所有，但絕對(duì)不吃任何蔬菜。

It's a problem throughout the year, but at back-to-school time, it gets maybe a tad more stressful, as parents are looking to start over or at least give their kids healthy lunches and won't get traded away for Oreos or some other sugary snack.

這是一個(gè)貫穿全年的問(wèn)題，但在返校期間，它可能會(huì)變得更有壓力，因?yàn)榧议L(zhǎng)們希望重新開(kāi)始，或者至少給孩子們準(zhǔn)備一份健康的午餐，不會(huì)被奧利奧或其他含糖零食取代。

So what's a parent to do? First, don't stress -- we reached out to parents across the country, including a few experts on healthy eating for kids, and they had a ton of great advice. We've boiled down their insights into 5 great tips that are sure to make healthy eating in your household a little less complicated, beginning with what not to do:

那么父母該怎么做呢?首先，不要有壓力——我們聯(lián)系了全國(guó)各地的父母，包括一些關(guān)于孩子健康飲食的專(zhuān)家，他們有很多很棒的建議。我們總結(jié)了他們的見(jiàn)解，總結(jié)5個(gè)很棒的建議，這些建議能讓你的家庭健康飲食變得不那么復(fù)雜，首先是什么是不該做的:

1. Do nots? There are many

不該做什么?有很多

Don't let your kids get hooked on sugar, says Agatha Achindu, a mother of three. "Sugar is in just about all packaged food these days, in one form or another," said Achindu, who grew up on a farm in Cameroon, West Africa. Banish soda and other sugary drinks from the household, read the labels and don't buy anything with added sugar, she says.

阿加莎•阿欽杜是三個(gè)孩子的母親，她說(shuō)，不要讓孩子對(duì)糖上癮。“現(xiàn)在幾乎所有的包裝食品中都有這樣或那樣形式的糖，”阿欽杜在西非喀麥隆的一個(gè)農(nóng)場(chǎng)長(zhǎng)大。她說(shuō)，不要在家里喝蘇打水和其他含糖飲料，閱讀標(biāo)簽，不要購(gòu)買(mǎi)任何添加糖的飲料。

You might not be able to control everything your child eats, especially when your kids are not at home, but you can give them a good healthy foundation.

你可能無(wú)法控制你的孩子吃的每樣?xùn)|西，尤其是當(dāng)你的孩子不在家的時(shí)候，但是你可以給他們一個(gè)良好的健康基礎(chǔ)。

She suggests not bringing junk food into the house: "If it's not there, they won't eat it." Don't plead or threaten or bribe your child to eat healthy food, she says, because those tactics are not effective. And don't judge your child's tastes by your own. "You may not like broccoli, but your child is not you. He/she may love foods that you don't care for," Achindu said.

她建議不要把垃圾食品帶到家里:“如果沒(méi)有垃圾食品，他們就不會(huì)吃。”她說(shuō)，不要懇求、威脅或賄賂你的孩子吃健康食品，因?yàn)檫@些方法沒(méi)有效果。不要以自己的喜好來(lái)判斷孩子的喜好。你可能不喜歡西蘭花，但你的孩子不是你。他/她可能喜歡你不喜歡的食物，” 阿欽杜說(shuō)。

2. Make food interesting

使食物(變得)有趣

Lori Day, an educational psychologist and consultant, says her mom always told her that she was a terrible eater and that it would be karma if her daughter also didn't like to eat well. But that's not what happened. When her now-grown daughter was young, Day thought that if she found food interesting, she'd be more likely to try it. So Day let her daughter shell peas, count them, sort them by size and play with them before putting them in the pot. She loved eating them raw or cooked, Day said.

教育心理學(xué)家、顧問(wèn)羅莉·戴說(shuō)，她媽媽總是告訴她，她吃東西很糟糕，如果她的女兒也不好好吃，那就是因果報(bào)應(yīng)。但事實(shí)并非如此。當(dāng)她現(xiàn)在已經(jīng)長(zhǎng)大的女兒還小的時(shí)候，戴認(rèn)為如果她(女兒)覺(jué)得食物有趣，她會(huì)更愿意吃它們。因此，戴讓她的女兒去剝豌豆殼，數(shù)一數(shù)，按大小分類(lèi)，在把豌豆放進(jìn)鍋里之前玩一會(huì)兒。戴說(shuō)，她(女兒)喜歡生吃或煮熟吃。

3. Get the kids involved

讓孩子們參與進(jìn)來(lái)

Several parents talked about how bringing their children with them to the farmers market or the grocery store and having them help with the cooking can get them more excited and invested in what they are eating. "Kids can be inspired to eat healthy when they are part of the meal and snack planning process," said Margaret McSweeney, host of the podcast Kitchen Chat, on which she has interviewed about 200 chefs, cookbook authors and food industry experts. "A trip to the local farmers market or produce aisle can be an adventure and connect them with the source of food."

有幾位家長(zhǎng)談到，帶著孩子去農(nóng)貿(mào)市場(chǎng)或雜貨店，讓他們幫忙做飯，可以讓他們更興奮，對(duì)自己吃的東西更投入。“當(dāng)孩子們參與到膳食和零食規(guī)劃過(guò)程中時(shí)，孩子們會(huì)受到啟發(fā)，吃得更健康，”播客《廚房聊天》的主持人瑪格麗特·麥克斯韋尼說(shuō)。她在這個(gè)節(jié)目中采訪(fǎng)了約200名廚師、烹飪書(shū)作者和食品行業(yè)專(zhuān)家。“去當(dāng)?shù)氐霓r(nóng)貿(mào)市場(chǎng)或農(nóng)產(chǎn)品通道一趟可能是一次冒險(xiǎn)，讓他們與食物的來(lái)源聯(lián)系起來(lái)。”

4. Give kids choices

給孩子們選擇

Ava Parnass, an infant-child psychotherapist and author of "Hungry Feelings Not Hungry Tummy," said that from a young age, parents should let their kids choose foods, fruits, vegetables and snacks they like, within reason.

艾娃·帕納斯是一名幼兒心理治療師，也是《饑餓的感覺(jué)不是肚子餓》一書(shū)的作者。她說(shuō)，從小父母就應(yīng)該讓孩子在合理的范圍內(nèi)選擇他們喜歡的食物、水果、蔬菜和零食。

"Give them more room to choose as they get older," she added. And never get into a power struggle with your kids about eating, food or even healthy food, she said. "Make sure you are not overcontrolling, overeducating or over-lecturing them, or they will rebel in the food arena."

“隨著年齡的增長(zhǎng)，給他們更多的選擇空間，”她補(bǔ)充說(shuō)。她說(shuō)，永遠(yuǎn)不要和你的孩子在飲食、食物甚至健康食品方面進(jìn)行權(quán)力斗爭(zhēng)。”確保你沒(méi)有過(guò)度控制、過(guò)度教育或過(guò)度訓(xùn)誡他們，否則他們會(huì)在食物領(lǐng)域造反。”

5. Get creative

來(lái)點(diǎn)創(chuàng)意

Rachel Matos, a social media marketing strategist, says her teenage son would live on chicken wings and Pop-Tarts if she let him. He has always been picky about eating his greens but loves his juices, she said. "Instead of arguing every night at dinner, I got a juicer ... and started making him natural fruit juices and smoothies but gradually started adding in kale, spinach and other greens."

社交媒體營(yíng)銷(xiāo)策略師雷切爾·馬托斯說(shuō)，如果她允許，她十幾歲的兒子可以靠雞翅和果醬餡餅過(guò)活。她說(shuō)，他總是對(duì)吃蔬菜很挑剔，但他喜歡喝果汁。“與其每晚都因?yàn)槌燥埑臣埽屹I(mǎi)了一臺(tái)榨汁機(jī)……并開(kāi)始給他做天然果汁和冰沙，但漸漸地開(kāi)始加入甘藍(lán)、菠菜和其他綠色蔬菜。”

He noticed the change in color but continued to enjoy the taste, so as time went on, she added more and more greens. Now, he can drink a spinach drink with no issue. "The juices helped him develop taste for veggies. He also notices how much better he feels when he drinks them consistently," she said.

他注意到了顏色的變化，但仍然很喜歡它的味道，所以隨著時(shí)間的推移，她加入了越來(lái)越多的綠色蔬菜?，F(xiàn)在，他可以毫無(wú)問(wèn)題地喝菠菜飲料了。果汁幫助他培養(yǎng)了對(duì)蔬菜的喜愛(ài)。他還注意到，當(dāng)他一直喝咖啡時(shí)，感覺(jué)會(huì)好很多。”