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Kinderen en gezond eten

Kinderen en gezond eten, gaan ze samen of is het een hele uitdaging? Nu we massaal thuis zitten met onze kids is het best lastig om volgens een vast ritme te blijven eten. Je raakt zelf vermoeid en je kids hebben meer uren in een dag om te zeuren om een snoepje of koekje.  Hoe ga je het dan toch volhouden consequent op de voeding te blijven letten en de afspraken na te leven?

Juist nu kun je groenten en fruit ook inzetten als onderwijsvorm. Wat kunnen we eigenlijk leren over voeding en kunnen we het misschien ook leuker maken om gezond te eten? Het belangrijkste is dat kinderen niet graag eten wat ze niet kennen. Als we vanuit die optiek nou eens een spel gaan inzetten? Dan leren kinderen nieuwe soorten fruit en groenten en we kunnen er meteen een smaak test aan verbinden. 

Opdracht: maak een plankje met bekende en onbekende groenten en fruit soorten welke je rauw kunt eten. Maak een score kaart, weet jij welke groenten of fruit het is, heeft deze de smaak bitter, zoet, zuur of zout, welk cijfer geef je het? 

Tips

Verleid je kind thuis vooral met gezonde keuzes. Zorg dat gezonde keuzes makkelijk te nemen zijn. Dit doe je door:
– partjes fruit op tafel te zetten;
– een vast fruitmomentje in het dagritme in te lassen;
– bij lekkere trek vaker wat snack groenten te geven;
– standaard thee zonder suiker te geven of water aan te bieden bij dorst. 

Hoe ouder je kind wordt, hoe vaker hij/zij zelf iets pakt. Zorg daarom dat er altijd wat gezonds in huis is waar je kind makkelijk bij kan. En maak regels over wat je kind zelf mag pakken aan eten en drinken en hoeveel. En afspaken te maken over wat eerst gevraagd moet worden.
*bron Voedingscentrum 

Daarnaast kun je aanhouden dat je een half bordje groenten opschept. Geef zelf het goede voorbeeld en vraag aan je kind of ze misschien twee stukjes of schepjes extra groenten durft op te eten dan normaal. Vast niet, stel dan voor een wedstrijdje te doen.

Thuis planten

Nu we toch thuis zitten hebben we nog wel een leuke opdracht. Misschien kun je eens kijken wat er gebeurd als je zaadjes plant van bijvoorbeeld sla of kiem groenten, al binnen een paar dagen heb je resultaat. Het leuke is dat je dan samen de nieuwe blaadjes kan plukken en proeven? Dat samen te onderzoeken, wat er gebeurd, hoe het smaakt enzovoort. Zo zijn wij zelf sla, radijs, komkommer, tomaat er aardbeien gaan planten. We hebben de taak ze elke dag te observeren, te verzorgen en wanneer ze goed gegroeid zijn dan gaan we er samen mee koken! 

Bak of kook eens wat vaker met je kids, ze zijn sneller geneigd te proeven wat ze zelf gemaakt hebben. Wij vinden de gekleurde pannenkoeken van een musthave voor elke ouder. Maak beslag en verdeel dat over bakjes, voeg er nu groenten aan toe en mix het opnieuw in de blender. Zo krijg je spinazie, bietjes of banaan pannenkoeken. 
De beste tip die we jullie kunnen geven is maak het leuk en vertel niet meteen wat ze gegeten hebben! Heb je nog meer inspiratie nodig of wil je inhoudelijk meer weten over groenten en fruit ga dan naar de website van Veggipedia.

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