Make Vegetables Part Of Children’s Meal Early In Life
By Karen Collins, MS, RD, CDN

Q: How old should children be when I start making vegetables a regular part of their meals?

A: Don’t wait. When children give up baby food, they should not stop eating vegetables and fruits. In fact, research suggests that new foods are often better accepted at age two to four than at four to eight. Experts say that the low level of fruit and vegetable consumption in the diets of teens and adolescents is probably related to habits and tastes that developed when they were very young. To improve the nutrition of your children and help establish good health habits for life, include one or two vegetables or fruits at each meal. These foods make great snacks, too. Obviously, portion sizes for children must be suited to their size. About a quarter of a cup is a suitable serving for preschoolers. Toddlers should have less. Don’t be disappointed if your children reject foods. Most children need to see a food between eight and fifteen times before they begin to accept it.

Q: How much of a drop in blood cholesterol can be achieved by eating better?

A: People differ in how much their blood cholesterol is affected by diet, exercise, weight and an inherited tendency to produce lots of cholesterol. How much different eating habits can lower blood cholesterol also depends on how bad those habits are to begin with. Generally, studies show that a diet low in saturated fat reduces high LDL (“bad”) blood cholesterol about 10 percent. If significant amounts of soluble dietary fiber, which is found in fruits, vegetables and beans, are added, the decrease in LDL cholesterol can reach 20 percent. An even better result can be obtained through a multi-pronged approach called the Portfolio Diet, recent studies show. The Portfolio Diet can lower LDL cholesterol by 30 percent, which is equivalent to the effect of today’s popular cholesterol- lowering medications. This diet is also a low-saturated-fat, high-soluble-fiber eating plan. In addition, it involves eating soy protein, nuts and products that contain plant sterols like special margarines.

Q: What is the key to eating healthfully for people who are always on the run?

A: Surveys show that eating more home-prepared foods leads to better weight control and improved nutrient intake. Time is not a crucial factor for making healthy meals at home. All you need is a well- stocked kitchen and good planning. You should always have on hand a week’s worth of healthy cooking staples, like whole-grain pasta, quick-cooking brown rice, canned garbanzo and kidney beans, frozen vegetables, olive oil, dried herbs and flavored low-fat cooking sauces. Stock the freezer with individual, three-ounce portions of skinless, boneless chicken breast and lean meat, as well as frozen fish, to thaw and cook in the microwave in minutes. Plan meals for several days or a week ahead of time. Good planning minimizes time spent grocery shopping and avoids last- minute premeal panic. For each meal, you should think of serving a source of protein (meat, poultry, seafood, dairy or beans), a whole grain, and some vegetable or fruit. It’s better to serve both a vegetable and fruit. You can follow this simple meal formula by making soups, stews, casseroles, stir-fries over pasta or rice, main dish salads served with a whole grain roll, or sandwiches with raw fruit and veggies. You can freeze some meals for use later. Once you’ve made a plan, keep it and use it again another week.

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