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How to Get Your Kids on Board with the Mediterranean Diet

Best-selling author, chef, television personality, and educator Amy Riolo shares advice for helping children embrace the healthy and delicious foods of the Mediterranean- style eating pattern.

The Mediterranean eating pattern centers around seasonal produce, fi sh and seafood, poultry, eggs, dairy, and small amounts of meat and sweets. On top of that, it incorporates the lifestyle of the region, which includes enjoying shared meals with family and friends, and getting lots of exercise and physical activity. Read on for Riolo’s advice for introducing more Mediterranean- inspired foods to your children and guiding them toward a lifetime of lasting wellness.

Eat mostly home-cooked food. “In the United States, modern research confi rms that children perform better in school and adults are happier and healthier when they eat more healthy, homemade foods and share them with loved ones,” says Riolo.

Eat as a family. Mealtime should be a family event. Don’t allow your children to grab a plate and head upstairs to eat in front of their computers or the television (and don’t do this yourself).

Offer healthy Mediterranean- inspired snacks. Skip packaged and unhealthy snacks that are full of salt, fat, and sugar, and offer your children fresh and whole food options instead.

Make vegetables a mealtime staple… Children who learn to eat their veggies from an early age will grow to enjoy them throughout life. Enjoy plant-based meals often, and if a main course includes meat, fi sh, or poultry, dress it up with extra veggies. For example, add cherry tomatoes, zucchini cubes, and peppers to lamb kabobs.

…and help your kids grow them too. “Plant some seeds with your young children and watch them grow into vibrant veggies,” says Riolo. “This teaches your kids about where food comes from, and they will love eating something they have grown themselves.

Dress up pasta (a kid favorite!) with healthy ingredients. Pasta is universally loved by children, and it’s a great option for a weeknight dinner. Just remember to make it healthy with fresh Mediterranean ingredients.

Introduce fi sh in kid-friendly ways. As a staple protein of the Mediterranean diet, it is recommended that people eat fi sh two to three times a week. Introduce small portions of mild fi sh such as grouper or cod to help them acclimate to new fl avors and textures.

Enjoy “theme” meals. One night a week, pick a theme, such as a favorite vacation spot, a place your children are studying in school, or a place you would like to visit. Prepare a favorite dish associated with that theme, and follow up with an activity that ties in with the theme.

Get your kids involved in the cooking process. “From an early age, get your kids involved in the kitchen with age-appropriate tasks,” says Riolo.

Embrace simple desserts. Treat your kids to an occasional sweet treat, but don’t make it an everyday thing, says Riolo. When you do offer your children dessert, make sure it’s made with healthful ingredients. “The Mediterranean diet sets kids up for a lifetime of good health,” concludes Riolo. “When you offer them plenty of fresh and delicious choices, they will adopt healthy eating habits that they can carry into adulthood.”

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