让孩子吃得健康的5个秘诀

让孩子吃得健康的5个秘诀

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.

问任何一位父母抚养孩子的最大挑战是什么，让他们吃得健康可能是最重要的。无数父母的孩子只想吃鸡块，或意大利面，或通心粉和奶酪，或以上所有，但绝对不吃任何蔬菜。

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.

这是一个贯穿全年的问题，但在返校期间，它可能会变得更有压力，因为家长们希望重新开始，或者至少给孩子们准备一份健康的午餐，不会被奥利奥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:

那么父母该怎么做呢?首先，不要有压力——我们联系了全国各地的父母，包括一些关于孩子健康饮食的专家，他们有很多很棒的建议。我们总结了他们的见解，总结5个很棒的建议，这些建议能让你的家庭健康饮食变得不那么复杂，首先是什么是不该做的:

1. Do nots? There are many

不该做什么?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•阿钦杜是三个孩子的母亲，她说，不要让孩子对糖上瘾。“现在几乎所有的包装食品中都有这样或那样形式的糖，”阿钦杜在西非喀麦隆的一个农场长大。她说，不要在家里喝苏打水和其他含糖饮料，阅读标签，不要购买任何添加糖的饮料。

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.

你可能无法控制你的孩子吃的每样东西，尤其是当你的孩子不在家的时候，但是你可以给他们一个良好的健康基础。

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.

她建议不要把垃圾食品带到家里:“如果没有垃圾食品，他们就不会吃。”她说，不要恳求、威胁或贿赂你的孩子吃健康食品，因为这些方法没有效果。不要以自己的喜好来判断孩子的喜好。你可能不喜欢西兰花，但你的孩子不是你。他/她可能喜欢你不喜欢的食物，” 阿钦杜说。

2. Make food interesting

使食物(变得)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.

教育心理学家、顾问罗莉·戴说，她妈妈总是告诉她，她吃东西很糟糕，如果她的女儿也不好好吃，那就是因果报应。但事实并非如此。当她现在已经长大的女儿还小的时候，戴认为如果她(女儿)觉得食物有趣，她会更愿意吃它们。因此，戴让她的女儿去剥豌豆壳，数一数，按大小分类，在把豌豆放进锅里之前玩一会儿。戴说，她(女儿)喜欢生吃或煮熟吃。

3. Get the kids involved

让孩子们参与进来

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."

有几位家长谈到，带着孩子去农贸市场或杂货店，让他们帮忙做饭，可以让他们更兴奋，对自己吃的东西更投入。“当孩子们参与到膳食和零食规划过程中时，孩子们会受到启发，吃得更健康，”播客《厨房聊天》的主持人玛格丽特·麦克斯韦尼说。她在这个节目中采访了约200名厨师、烹饪书作者和食品行业专家。“去当地的农贸市场或农产品通道一趟可能是一次冒险，让他们与食物的来源联系起来。”

4. Give kids choices

给孩子们选择

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·帕纳斯是一名幼儿心理治疗师，也是《饥饿的感觉不是肚子饿》一书的作者。她说，从小父母就应该让孩子在合理的范围内选择他们喜欢的食物、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."

“随着年龄的增长，给他们更多的选择空间，”她补充说。她说，永远不要和你的孩子在饮食、食物甚至健康食品方面进行权力斗争。”确保你没有过度控制、过度教育或过度训诫他们，否则他们会在食物领域造反。”

5. Get creative

来点创意

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."

社交媒体营销策略师雷切尔·马托斯说，如果她允许，她十几岁的儿子可以靠鸡翅和果酱馅饼过活。她说，他总是对吃蔬菜很挑剔，但他喜欢喝果汁。“与其每晚都因为吃饭吵架，我买了一台榨汁机……并开始给他做天然果汁和冰沙，但渐渐地开始加入甘蓝、菠菜和其他绿色蔬菜。”

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.

他注意到了颜色的变化，但仍然很喜欢它的味道，所以随着时间的推移，她加入了越来越多的绿色蔬菜。现在，他可以毫无问题地喝菠菜饮料了。果汁帮助他培养了对蔬菜的喜爱。他还注意到，当他一直喝咖啡时，感觉会好很多。”