Sniffle Solutions

Many moms are in the same situation: Only 21 percent of kids eat the recommended minimum of five servings of fruits and veggies a day. That means most children are missing out on the vitamins and minerals that are so important for healthy, growing bodies. The vitamin C in produce, for instance, may help boost the immune system, and a healthy immune system protects against cold and flu.

But it can be tough getting a picky child to try new fruits and veggies. Here are a few do’s and don’ts that I share with parents to make the process a bit easier:

DO serve fruit. If your kid refuses to eat his vegetables, you can cover some of his nutrient bases with the sweeter fruits he enjoys. Strawberries, oranges and kiwi are loaded with vitamin C, while pumpkin and mango are top sources of beta-carotene, which your body uses to produce vitamin A.

DON’T force your child to eat. Although dinnertime can be frustrating, it’s important to keep your emotions off the table. Demanding that he must polish off his peas before he’s allowed to play or eat dessert turns the meal into a power struggle.

DO try different recipes. If your son always shuns steamed broccoli, don’t write off the vegetable entirely. Try serving it in a broccoli-and-cheese soup or a chicken-and-broccoli stir-fry. You can also mix chopped broccoli into his mac and cheese, or spaghetti and meatballs. It’s helpful to introduce new foods alongside one of their favorite meals.

DON’T rely on a multivitamin. It’s a smart idea to give your kid a daily children’s multi to fill in any gaps in his diet -- but don’t make that his only source of nutrition. Whole fruits and vegetables contain important phytonutrients and antioxidants that aren’t found in a pill.

DO get your child involved. Have your kid help shell the peas or shuck the corn for dinner. Chances are he’ll be more likely to eat a dish he helped prepare. Also teach him about the health benefits of certain foods: Remind him that those veggies will help him jump higher or run faster.

Is your child a picky eater? How do you get him or her to eat healthy food? Join the conversation.