2. Drink Water! Make water the #1 drink. Sugary beverages like sodas, “fruit” drinks (think CapriSun), sports drinks, and iced teas have zero nutritional value. If you can eliminate them from your children’s vocabularies save the rare occasion, you’ll have eliminated the leading source of added sugar in American’s diets. Awesome, that’s huge.
• Tips: Add sliced citrus (oranges, lemons, limes) or cucumber to a pitcher of water and keep it in the fridge. Call it “spa water” and make it feel like a special treat. Unsweetened seltzer water is also something to try if your kids aren’t stoked with plain water from the tap. I’d steer clear of artificially sweetened or diet beverages.
ChopChop Magazine is my favorite resource to help families do just that. The magazine is written in a “for kids, by kids” fashion, with healthy and delicious recipes like their “Zucchini Pancakes” recipe below. You can check out a sample issue here that includes a “Cooking Methods” tutorial for kids to prepare broccoli four ways. Children may need to try a new food 10 – 20 times before they decide they like it (or not), and offering vegetables prepared in different ways can increase the chances they will.
the Ellyn Satter Institute’s website on division of responsibility in child feeding. It provides guidelines to give children the control they need to learn their own hunger cues and parents the freedom to not turn into short-order cooks. Cliff notes version: Parents are responsible for what, when and where food is served, and the child is responsible for how much and whether they choose to eat. Working toward these defined roles with your children means everyone knows the rules of the game.
(from ChopChop Magazine)
3 cups shredded zucchini (about 2 medium-sized zucchini)
1 teaspoon salt
2 large eggs, lightly beaten
2⁄3 cups whole-wheat flour
3⁄4 cups crumbled feta cheese
4 scallions, greens and whites, chopped
1 tablespoon olive or vegetable oil
1. Put the shredded zucchini in the colander and sprinkle with the salt. Set the colander in the bowl.
2. Using your hand, press down on the zucchini so that as much liquid as possible drains out into the bowl. Stir the zucchini and repeat. Throw away the liquid.
3. Put the zucchini in the bowl and add the eggs, flour, cheese, and scallions. Mix well.
4. Put the skillet on the stove and turn the heat to medium. When the skillet is hot (flick some water on—it should dance and evaporate immediately), add the oil.
5. Using the tablespoon, scoop blobs of the zucchini mixture from the bowl and spread it into a round, flat nest on the skillet: it should make a circle that's about 2 inches wide and 1/4 inch thick. Repeat to fill the skillet.
6. Cook until the bottoms are deeply golden, about 5 minutes, then turn the pancakes over and cook 5 more minutes. Repeat with the remaining mixture. - See more, here.