With the holiday season approaching that usually means lots of social events for the kids, in school and out of school. How do we keep all those goodies featured at these party more on the nutritious side? Do we just throw our hands in the air?

I think sometimes we focus more on the foods that we think kids expect to make the party “fun”. But kids are going to the party not to “eat the high sugary, high fatty foods” that might be featured at these parties. Instead, kids are going to hang out with their friends in a fun social situation. It is really we parents who have created the association of party and “junk food”.

But kids can enjoy a fun party with all their friends and the festivities and still have nutritious snacks. It just requires a little creativity. Okay, here are some ideas:

• You can make healthy sandwiches and use a cookie cutter to make fun shapes for the party. Cookie cutter shapes provide endless options on make healthy sandwiches a fun addition to the party.

• How about creating fun faces and images with healthy foods. This again provides endless options.

• Use veggies and fruits for color and they can be cut into any shape.

Kids have a great imagination and this would be a fun family activity. Decide with our children what “theme” you are going to bring to the party. Then, together, use your imaginations and think of the different foods that you could use to make that image. You may be surprised at the different ideas kids come up with!

For more options, Family Fun Magazine has easy, low cost ideas.

By the way, you can do this for a family meal. You don’t have to wait for parties!

One way to get some picky eaters to try new foods is to involve them in the kitchen. Bring them in and have them touch vegetables and break them up to make different recipes. Expect your kitchen to get a little messy. But the results can be well worth the added effort.

I know that sometimes, especially after a long day at work, it may be easier to just buy it or do-it-yourself. But the fun of making a new dish can be something your little one will want to do. Actually creating it by helping wash the veggies or fruits and put them in the bowl, can be a great way for your child to begin to form a new impression of that food in their mind.

If we want to change our child’s habits, we have to create new ideas and perceptions. It is what marketers do all the time. We need to look at those little cute faces as our “marketing customers”. And we give them reasons to try our “brands” (aka veggies and other healthy foods or activities).

I call it marketing a healthier child. Parents, hopefully, you will have fun too and create some great family memories.

Sometimes, those little picky eaters just won’t eat certain foods….like those vitamin and mineral rich vegetables.  Well sauces can be a great way to introduce those little ones to some new foods.  Finely chopped, minced or grated vegetables can be added to sauces and they won’t even know it.

Start out with a small amount and experiment.  If they didn’t notice, maybe you can add  a little bit more the next time.  Try tomato based sauces.  White sauces can be full of butter and/or creams and too high in fat.

Using cooking as a way to introduce your child to new foods.

Here is a new approach. At least I have not thought of this.

Parents of picky eaters, don’t despair. Here is an article that discusses a different approach. Instead of arguing, bribing, begging and the following frustration that will most inevitably ensue, how about cooking with your child. In the course of cooking that recipe, put in the healthy ingredients. Just showing your child the new food and allowing them to interact with it through cooking, not eating.

This idea is comes from a book written based on the Canadian food guidelines but the principle is the same.

According to their book, The Good Food Book for Families, co-authored by a pediatrician,Cheryl Mutch and a teacher, Brenda Bradshaw, it could take up to ten times of exposure before a child will accept a new food. So don’t give up on broccoli just yet. We can use cooking to just get them use to seeing it, touching it and well, getting to know it.

The other key point the book discusses, is we are too rushed so we get trapped into the fastest, most convenient approach. Yeah, you know what I am going to say, fast food, easy food.

I like their idea, it makes it fun for the kids and interactive.

The company is out of Canada, but with the internet, information is only a click away…

Bringing toddlers in the kitchen during cooking time could be a great time for a little nutrition lesson.

This article discusses the importance of teaching children, as young as 12 months old, the importance of healthy eating. Yup, toddlers.

Well, it is certainly what I believe. We need to instill in their little minds how important it is, how much fun it to be healthy … before they form their eating habits.

I think one of the fun things about toddlers and preschoolers is their vivid imagination. They are so easy to market to. We just have to make it fun. Put a big smile on, an enthusiastic voice and some excitement and the child is right there wanting to see what happens next. We can really use cooking time as a great opportunity to show kids healthy foods and how fun it is to be healthy, cook healthy, think healthy…be healthy!

I have my four year old niece here today and she loves to help me in the kitchen. We play “find the colors” with the fruits and vegetables. I find myself being a kid again, enjoying the littlest things.

The article also goes on to discuss a little stool, called the FunPod that allows kids to help in the kitchen at this young age. The FunPod is a stand-alone unit that brings the toddler to the worktop or kitchen counter top height. I am not endorsing this FunPod because I have not seen it or “played with it”. If you want more information, the FunPod is made by Little Helper.

Involving your children in the kitchen might present a great opportunity to teach your children about nutrition.

Kids, especially the younger ones, are so open to learning and spending time with mommy and daddy. Giving them simple instructions while preparing the meal lets you talk to them about the different ingredients found in food.

• Why some food should be eaten in smaller portions
• Why other foods should be eaten in larger portions
• Stressing to your child the importance of each of the five food groups
• Why you need to eat all five groups everyday

All these simple message will begin to set the seeds of the importance of a balanced diet. It’s hard to believe but most kids do not eat a balanced meal. Yes, I know you probably have already heard this or read this before. But I have to say it again. Less than 20% of children eat a balanced meal. Many meals are too heavy in fat and proteins and too low in fresh fruits and vegetables and whole grains.

Start with the simple basics. You may be surprised that they will remember if they hear the message enough. If you repeat in different ways, they will learn that it is an important message. Don’t forget the activity part. That is all part of being balanced, healthy meal and activity every day.