Happy National Nutrition Month!

Guest Author: Caroline Polian, third year undergraduate at University of North Carolina 

March marks National Nutrition Month! During the early years, it is really helpful to establish a positive relationship with food. Whether you are battling picky eating or trying to create new and exciting family meals, prioritizing your child’s nutrition will leave a lasting impact on their future. Here are five things to remember during your family’s nutrition journey:  

  1. Eat the Rainbow: an easy way to make sure your child is eating a balanced meal is to make sure it is colorful. Foods of different colors have different vitamins and minerals. Aim for ½ of the plate to be non-starchy, colorful fruits and vegetables, ¼ of the plate to be carbohydrates like pasta, rice, potatoes, and ¼ of the plate to be protein like beans, lentils, fish, and meat.  

  2. Make Meals Interactive: Have your child help you in the kitchen! A child is more likely to eat something that he/she has helped make. Plus the kitchen is a great place to sharpen reading, math, and fine motor skills.

  3. Make Food Fun: Healthy does not mean boring! Look for opportunities to add nutritious choices to your day. Add veggies, like spinach, into fruit-based smoothies (bonus: place into molds and freeze as popsicles!) or offer kid-friendly dips like hummus, guacamole, or tazaki with sliced vegetables or crackers.

  4. Educate: Teach your child that food is fuel. Your local library or farmers’ market will have engaging resources for both children and parents and the market will have yummy samples to try. 

  5. Lead By Example: It’s important for your child to watch you make healthy decisions. As a parent, you influence many of their choices! In an age-appropriate way, positively describe your food. For example, a parent eating carrots may tell their child: “I am eating carrots! They are crunchy and may make a snap sound when you bite into them. Carrots have vitamin A, which helps us see. Would you like to try one?”  Remember, the goal is not to pressure the child into trying the food! 

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