[blparent] Plant the seeds of healthy eating

[Veronica Smith]

Fort Worth Star-Telegram

Plant the seeds of healthy eating

Posted Tuesday, Jan. 19, 2010

It's never too early to start teaching children about cooking. 
Involving kids in meal preparation encourages healthy eating habits and
introduces them to the value and importance of nutritious, balanced meals.

Elizabeth Pivonka, a registered dietician with a doctorate, heads Produce
for Better Health Foundation, the nonprofit entity behind the "Fruits &
Veggies - More Matters" national public health initiative. 
Pivonka says the kitchen can be a great place to stir up some fun while
teaching healthy habits.

As a working mother of two, Pivonka understands that getting kids to eat
healthy fruits and vegetables can sometimes be a challenge. "Kids can help
by measuring, mixing or gathering ingredients while you cook," she says. "If
kids help with the cooking, they are more inclined to eat what's on the
table. At my house, we make meal planning and preparation a family
activity."

Let toddlers help you "cook" by using toy food, pots, pans, bowls and spoons
to copy what you're doing. Preschoolers can help by measuring ingredients
and stirring. Grade-school kids can make simple, no-bake recipes or use the
microwave with proper supervision. Remember to use child-size tools, and, if
the counter is too high, use a sturdy step stool or have children sit at the
kitchen table while they help.

Pivonka says taking a little extra time at the grocery store to interact
with kids and single out fruits and vegetables as important is another way
to persuade kids to give them another try.

"Kids like to have fun with their food, so one way to get them to eat
something is to offer it with a dip," Pivonka says.

Low-fat ranch dressing, mild salsa, guacamole or hummus work for vegetables,
and low-fat yogurt or peanut butter go with dipping fruit. Pear kabobs with
strawberry dipping sauce and pear party salsa are two fun recipes that let
children dip their food.

Parents interested in tips for getting kids to eat fruits and vegetables,
and delicious recipe ideas for dishes that children will willingly eat can
visit the "Fruits & Veggies - More Matters" Web site,
www.fruitsandveggiesmorematters.org.

For more information about pears, including family-friendly recipes, tips
for kids and even online games featuring fresh pears grown in Oregon and
Washington, visit www.usapears.org. For information about the other
ingredients featured in these recipes, visit www.florida-agriculture.com.


Pear party salsa
Prep time: 10 minutes
Serves 4

1 Comice pear, cored and finely chopped
1 apple, cored and finely chopped
2 kiwi, peeled and finely chopped
1 orange, peeled and finely chopped
2 tablespoons honey
1 teaspoon lemon juice
Cinnamon graham crackers or sliced fresh fruit and veggies

Combine pear, apple, kiwi and orange in a medium-size bowl. Pour honey and
lemon juice over fruit and gently toss. Scoop up mouthfuls of fruit salsa
using cinnamon graham crackers or sliced fresh fruit and veggies.

Nutritional information per serving: 120 calories, trace fat, 31 grams
carbohydrates, 1 gram protein, no cholesterol, 1 milligram sodium, 4 grams
fiber.


Pear kabobs with strawberry dipping sauce Prep time: 15 minutes Serves 6

1 cup low-fat vanilla yogurt
4 tablespoons strawberry preserves
2 Anjou pears, cored and cut into 1-inch cubes
2 bananas, cut into 1-inch slices
1 8-ounce can pineapple chunks, drained
2 cups strawberries, stems removed
6 wooden skewers

1. To make dipping sauce: In small bowl, combine yogurt and strawberry
preserves. Set aside.

2. Thread fruits by alternating pears, bananas, pineapple and strawberries
onto skewers. Serve kabobs with a dollop of sauce on the side.

Nutritional information per serving: 162 calories, trace fat, 39 grams
carbohydrates, 3 grams protein, 2 milligrams cholesterol, 24 milligrams
sodium, 4 grams fiber.

Family fun with pears

With several varieties of pears to choose from, including the Green Anjou,
the brown Bosc, the red-freckled Forelle and the yellow Bartlett, USA Pears
come in a wide range of colors, flavors and textures to please even the most
finicky palate. Take home one of each variety at the store and conduct a
tasting where every family member gets a slice of each type of pear. Then
have everyone vote for their favorite. You can repeat this activity with
other types of fruits and veggies, too. Compare the flavors of different
colors of cauliflower or carrots, or different tomato or citrus fruit
varieties.

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