I highly recommend the book The Healthiest Kid in the Neighborhood by Dr. Sears. Fantastic book on childhood nutrition, plus lots of great ideas in it. It's a quick read!
With both of my kids, I started them young on eating healthy food so they didn't know any different. I would say in your case, first off - you buy the food, so stock only healthy choices. She may not love everything at first, but she will learn to enjoy it. Our bottom shelf in the pantry is full of green light foods. Snacks that the kids can grab and eat anytime of the day. They also have access to carrots, apples, pears, oranges, (whatever I have on the bottom shelf in the fridge). Since I've done this since they were about 1.5 years old, they do not fill up on snacks -they only eat when they are hungry. I offer a variety of snacks and I don't overwhelm them with too many different things. A few good cereals (Puffins, Mighty Bites, Kashi Autumn Wheat are their favorites), whole grain crackers, pretzels, ZBars, just to name a few. During our snack times (mid morning and afternoon) I set veggies/fruits or both down on the table and since I've always done this and I've always snacked on the same, they've never declined to try what I put out. Carrots, sweet peppers, sugar snap peas, beans, zuchinni, cucumber, grapes, watermelon, apples, oranges, etc.. you get it. This stuff is so easy, even if you are dead tired after work. While you are making dinner put a fun plate down of mixed veggies, or use a muffin holder with 6 slots in it and just put a couple of different veggies in each slot, maybe a piece of cheese and rolled up meat in another along with a few crackers? If it looks good and of course fun, she may be more tempted. The cookbooks where you hide the food are fine, but it is just as important to teach your kids early on to eat grow foods in their true form, afterall, they will grow up and have to make their own choices some day.
I wouldn't worry if all your daughter wants to do is snack, so long as she is snacking on good stuff. We do most of our shopping at Trader Joes and you can buy a lot of items that you'd find at your name brand Grocery store but are made with healthier ingredients and even cheaper!
She may resist a bit if she has been eating only processed foods (her taste buds may crave the sugars, salt, etc..) but don't give up. Don't force anything, just set it out for her and see what she does (if she is hungry, she will eat). When my kids get something brand new that they aren't sure of, I say, you just need to take one bite, if you don't like it you never have to eat it again. Only once has my 5yo not liked the item (cooked cauliflower, but she loves raw cauliflower). My almost 3 yo son has pretty much liked everything he has tried. Also, I think "they" say if your child doesn't like something you offer the first time, don't give up, reintroduce it another time - takes something like 11x to know for sure if they don't like it.
I could go on and on about this so if you want more suggestions, email me directly, otherwise, best of luck to you and be sure to start now! It's alot easier now then when they turn 11!
M.
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