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Getting Kids To Eat Healthy

HOW CAN I ENCOURAGE MY CHILD TO EAT NUTRITIOUS FOOD & EXERCISE?

Boston Women's Health Book Collective and Judy Norsigian

The most important step we can take in encouraging our children to eat well is to eat well ourselves. Here or are some helpful guidelines:

1) Stock your kitchens with nutritious choices, like fresh fruits and vegetables, nut butters, hummus, yogurt, cheeses, whole-grain breads, and the like.

2) Children appreciate the opportunity to make their own choices about food. If all the choices available are healthy, children have lots of autonomy when it comes to eating what they like.

3) You can also make healthy foods more fun by preparing them creatively. For example, cutting vegetables into interesting shapes and serving them with a yogurt-based dip makes them seem like a fun food adventure.

4) Many children enjoy eating with their fingers, and fresh fruits and veggies make great finger food.

5) It is important to let kids decide when they are hungry and when they are full, so they learn to trust their own sense of hunger and satiety. Helping them to trust themselves teaches them an important lesson they can use in regulating their eating throughout their lives.

6) Talking to your kids about food and involving them in growing, buying, and preparing foods can develop their interest in the foods they eat. Have them read product labels for you in the supermarket.

7)Try to find a small space, even if you are in the city, to grow something.

8) Have older kids take turns at cooking meals. Even a three year-old can chop soft vegetables with a table knife, spread nut butters, help mix batters, or add ingredients to almost any recipe.

Let your children help you make these delicious Chicken Fingers!

Almond-Crusted Chicken Fingers

INGREDIENTS

  • Canola oil cooking spray

  • 1/2 cup sliced almonds

  • 1/4 cup whole-wheat flour

  • 1 1/2 teaspoons paprika

  • 1/2 teaspoon garlic powder

  • 1/2 teaspoon dry mustard

  • 1/4 teaspoon salt

  • 1/8 teaspoon freshly ground pepper

  • 1 1/2 teaspoons extra-virgin olive oil

  • 4 large egg whites

  • 1 pound chicken tenders

PREPARATION

Preheat oven to 475°F. Line a baking sheet with foil. Set a wire rack on the baking sheet and coat it with cooking spray.
Place almonds, flour, paprika, garlic powder, dry mustard, salt and pepper in a food processor; process until the almonds are finely chopped and the paprika is mixed throughout, about 1 minute. With the motor running, drizzle in oil; process until combined. Transfer the mixture to a shallow dish.

Whisk egg whites in a second shallow dish. Add chicken tenders and turn to coat. Transfer each tender to the almond mixture; turn to coat evenly. (Discard any remaining egg white and almond mixture.) Place the tenders on the prepared rack and coat with cooking spray; turn and spray the other side.

Bake the chicken fingers until golden brown, crispy and no longer pink in the center, 20 to 25 minutes.

NUTRITION

Per serving: 174 calories; 4 g fat (1 g sat, 2 g mono); 66 mg cholesterol; 4 g carbohydrates; 27 g protein; 1 g fiber; 254 mg sodium; 76 mg potassium.

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