I just returned from a cooking session at a kinder. About 30 kids had fun with The Colourful Chef; smelling mint, touching lemons, trying to work out what garlic was and learning that yoghurt comes from cows. 

We were making tzatziki dip. My kids love it and, despite being hard to spell, it's a fun dip to serve with veggies and some mountain bread.

All the kids prepared their own dish and when it came time to eat their creation ... uh oh, we struck a problem. 

It just so happened that today was also Footy Day at this kinder. And, as a footy 'treat' they were having hot chips, right before our class started, in addition to their regular snacks. Full bellies meant when it came time to eat their veggie filled tzatziki wrap, they were less inclined to try the new food. 

Think about the timing of your meals. Are your kids filling up on a big after-school snack and then not hungry at dinner time? Could you have dinner earlier or serve veggies and dip for snack and a smaller dinner? 

Stick to water between meal and snack times and make sure you leave enough time between meals so that kids come to the table hungry.  We want our kids to be filling up on nutritious foods, not snacking on too many treats - spoiling their appetite for the healthy stuff.

It is our responsibility as a parents to offer healthy foods to our kids at regular interviews.  It is their responsibility to choose whether to eat and how much to eat (of each food on offer).  It is not our responsibility to force them to eat.  

While I do try to offer my kids healthy meals and snacks (with enough time between food to feel the sensation of hunger), some days they don't choose to eat everything. And some days, I just don't serve up the perfect meal. But don't worry, there's always tomorrow!

A single meal is not meaningful. It is the days and weeks of meals that matter. If your kids only pick at the veggies one night, try to include them in snacks (veggie sticks and dips) or their lunch box.  Some nights my kids are not too keen on meat, if that happens I offer them an egg in the morning.  If you think dairy was a bit lacking last week, then add some smoothies for lunch. My kids love grains and fruit, so I don't have to worry about those (protein and veggies are the ones we are currently working on). 

Remember, kids eat more some days and less on other days. That’s ok, it’s their responsibility.  Let kids eat according to their internal signals and grow into the body that’s right for them.

My son said something funny tonight over dinner as he bit into a piece of broccoli "broccoli is my worst favourite vegetable". 

His comment got me thinking about what I've taught my kids about eating that lead to this very day and this very statement.  

I should explain that tonight when he had dinner he chose some peas and cucumber as his green veggies. When he went back for seconds (mainly of the oven baked fish and chips but we explained about plate balance so he chose some veggies too), my partner suggested broccoli. And that's where the story begins... 

Firstly, we have a popular saying "try it, you might like it" or "be courageous". You have to give everything a go; multiple times , in many different shapes and forms. In fact, when it comes to healthy foods you should never give up trying. It is the kids responsibility how much they want to eat (a tiny bit or lots) but they are encouraged to try.  

Secondly, we are not allowed to be rude about food, especially vegetables. Everyone likes different things and that's ok. People have different favourite colours, some people like blue and some people like red. But we are not rude about red or blue or mean to people who like those colours. It is the same with food. If my children, try something and choose not to continue eating it, all they need to say is "no, thank you". They can also choose to say nothing and leave the food on their plate. 

If they like it, they can ohhhh and ahhh loudly and say to everyone at the table how delicious the food it. Never hurts to have some healthy marketing at the table. I'm often saying "mmm...these peas are so sweet today" or "I just love corn".  I often find my kids putting a positive spin on certain foods. 

So after trying the broccoli and realising it was not his favourite, he announced to everyone that "broccoli is my worst favourite vegetable". But he ate the whole floret. 

What a beautiful Melbourne spring day! Seasons seem to switch so quickly... 

We are loving the new season peas. My kids enjoy shelling them and eating them straight from the pods. 

Eating seasonal fruit and veggies is better for the environment, more delicious and cheaper! 

What's in season in September?

Fruit
Cumquats, grapefruit, lemons, limes, mandarins, nashi, orange.

Vegetables
Artichoke, asparagus, Asian greens, beetroot, broad beans, broccoli, cabbages, cauliflower, carrots, kohlrabi (green), leek, lettuces, peas, silver beet, spinach, spring onions.
 
Herbs
Bay leaf, parsley, mint, rosemary, thyme, chives, oregano, marjoram, sage, bronze fennel, dill, garlic, coriander.