Teaching Kids to Love Healthy Food: MyPlate for Families

Eating a balanced diet is essential for everyone in the family, but nutrition can feel overwhelming to navigate. From food costs to food allergies, every family has unique challenges. To help guide you in making healthier food choices, Lurie Children’s Registered Dietitians Maggie McKay and Lisa Sharda teamed up with our Director of Food, Activity and Nutrition Initiatives Stephanie Folkens (who also holds a culinary arts degree!) to answer some common questions about how to make eating healthy, fun and affordable.

What happened to the Food Pyramid? Should I be following it?

The Food Pyramid aims to guide you toward healthier eating habits, and has been replaced by MyPlate, a visual guide that is more effective and easier to understand. Here are the key differences between the two:

• The Food Pyramid focused more on portion sizes and limiting servings, and also made some foods seem more important than others. It also emphasized grains as the base of the diet.
• MyPlate focuses on having a balanced diet and doesn’t label foods as “good” or “bad.” It emphasizes that fruits and vegetables should make up half of the plate with less focus being given to grains or proteins, and even allows for personal and cultural preferences. Plus, there’s no need to count fats and sugars.

What if fresh food is hard to find or too expensive where I live?

Below are some helpful, local programs that can help with access to fresh food:

• Illinois Equitable Access Towards Sustainable Systems
• Farm to Food Bank Program
• Good Food Purchasing Initiative
• Link Up Illinois

How can I add fruits and vegetables to my meals on a budget?

Here are some tips to help you include more produce in your diet without overspending:

• Save money by skipping the organic produce, it will be more expensive. 
• Buy only what you will eat or freeze extra fruits and vegetables before they go bad.
• Consider frozen and canned fruits and vegetables (but always make sure to rinse canned items to reduce sodium)
• Buying bags of produce will be more economical than individual pieces.
• Stock up on local, in-season fruits and vegetables. They’re fresher and less expensive since transportation costs for out of season produce increases the price.
• Visit farmers' markets and ask about “seconds” – bruised produce is often sold at a discount and are perfect for smoothies and soups.

What are ways to make fresh food last longer?

It’s important to pay attention to storage and temperature. You should store produce in tightly sealed containers in the refrigerator. Also, keep apples and bananas separate from other produce to prevent faster ripening.

Ensure your refrigerator is set to 40°F (4°C) or colder and your freezer to 0°F (-18°C). This helps slow down spoilage and bacterial growth.

Help! My child refuses to eat vegetables. What should I do?

We’ve been there. Here are some tips: 

• Consistency and repetition are key. It’s important to continue to offer vegetables at mealtimes, even if your child won’t touch them. The more your child sees the non-preferred food on their plate, the more likely they may try it. Here’s the catch: do not force your child to eat it, but also do not offer them a different alternative. Instead, let your child decide if they will try it, and how much.
• Remember, it can take someone up to 10 to 15 times of trying a food before they will accept it.
• Make it a game - encourage the whole family to take one bite of the vegetable together at the same time.
• Put only one new/non-preferred food on their plate at one time. Always include at least one food item that you know your child likes, so that they have a place to start.
• Let your child be involved in meal preparation. For example, allow them to take turns picking out the vegetable that will be served at dinner. 

If you feel your child’s diet is very limited, or that your child does not tolerate certain textures/types of food, consult your child’s pediatrician. They may recommend your child have an evaluation by a feeding therapist or refer you to a registered dietitian.

My child has food allergies. How can I make sure they get enough grains and protein?

First, talk with your child’s pediatrician. They may refer you to a registered dietitian or other specialist who can help make sure your child is getting all the nutrition their body needs while safely steering clear of your child’s food allergies. Here are some suggestions to help you get started: 

• Adding a source of protein to each meal will put you on the right track. Protein sources include fish, lean chicken, turkey, eggs, soy, nuts, nut butters, seeds, beans, lentils, chickpeas, hummus, quinoa and edamame.
• Dairy or dairy-alternatives can also be a good source of protein. For example, one cup of regular or lactose-free dairy milk contains 8 grams of protein. One 6-ounce container of Greek yogurt contains about 12 grams. If your child requires a dairy-free alternative, try unsweetened soy milk or pea protein milk. These tend to have more protein than other plant-based options.
• Similarly, adding a source of grain to each meal can help ensure your child is getting enough of this food group. Whole grains include oatmeal, whole wheat pasta, whole wheat bread, and whole wheat tortilla. If your child has a gluten intolerance or allergy, there are a lot of gluten-free whole grains you can offer. These include brown rice, quinoa, chickpea/lentil-based gluten-free pastas, and corn-based products like corn tortillas.

MyPlate Resource: Understanding Proteins

How can I tell if bread or tortillas are whole grain?

Check the ingredient list. The first or second ingredient should be “whole wheat” or “whole grain.” Also look for 2-3 grams of fiber per serving to ensure it’s a healthy choice.

How can I explain the importance of nutrition to my little kids?

Consider using an engaging and age-appropriate approach and always keep it positive. Focus on the benefits of nutritious foods (such as by telling them that nutrition is the fuel we need to grow and give us energy) instead of labeling foods as “bad.”

You can also make it fun and interactive by Green, Yellow and Red color code system.

• “Green” foods are foods they can have any time, like fruits, vegetables, lean proteins, whole grains and low-fat dairy.
• “Yellow” or “red” foods are  “sometimes” foods, or foods we can have sometimes but not every day because they do not give our body energy. These foods include cookies, chips and candy.

MyPlate Resource: Activity Sheets and Grocery Store Bingo

What are some tips for teaching teenagers to cook and eat healthily?

Cooking with your teen can be a great bonding experience and helps them develop lifelong healthy habits. Here are ways you can get them involved:

• Help them learning about a healthy diet using resources such as USDA MyPlate Nutrition Information for Teens or Start Simple with MyPlate app.
• Have them start by picking out recipes online, creating grocery list, going grocery shopping with you.
• Cook with your teen on regular basis, such as once per week.
• Start small. Try no-bake recipes first, such as overnight oats, protein balls, etc.
• Enroll them in a cooking class or encourage them to take a cooking class at school if this is an option.

MyPlate Resource: Recipes

Healthy eating doesn’t have to be complicated, and with a little planning and creativity, it can be enjoyable for the whole family. By using MyPlate as a guide, parents and children can learn together and make mealtimes more nutritious and fun!