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 <img src="https://media.eaglewebservices.com/public/2019/11/1573141404420.png" alt="Donna Krug is the District Director and Family &amp; Consumer Science Agent with K-State Research and Extension – Cottonwood District." />
 <figcaption>Donna Krug is the District Director and Family &amp; Consumer Science Agent with K-State Research and Extension – Cottonwood District.</figcaption>
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 Summer is almost here and that means kids will be eating more meals and
 snacks at home. Keeping those meals and snacks healthy over the summer 
can be easy with a little planning. Following the MyPlate food guide 
system for healthy eating reminds us that half of your plate should be 
filled with fruits and vegetables. A generous portion of whole grains 
and a small portion of lean protein, plus a calcium rich food choice, 
round out the healthy plate. When my kids were growing up and 
now when we spend time with our grandkids, it makes me smile when I see 
their eagerness with eating fresh fruit and vegetables. I often hear 
mom’s say that their kids hate vegetables. My answer to them is “Do your
 kids really hate vegetables, or have you given them a chance to love 
them?” In the curriculum, Food is Elementary, by Dr. Antonia Demas, 
students are allowed to first smell the food and then slowly taste new 
whole foods. When kids are involved in selecting and preparing 
vegetables they are more likely to eat them. Try preparing vegetables in
 a variety of ways, from raw, to lightly steamed, to stir fried. 
Children follow adult examples, so make sure they see you enjoying your 
veggies too. The task of eating more fresh vegetables and fruits 
is easier when you keep a good supply of choices on hand. Soon our 
farmers markets will be open with some great choices of locally grown 
produce. Late cold weather pushed back the planting of many gardens but 
hopefully now that it has warmed up you are still thinking about 
planting something. Research shows that when kids learn about vegetables
 and fruits by growing them, they are more likely to eat them. Take
 time now that school is winding down, to sit down with your kids and 
get them involved in meal planning. Make a deal with them to try one new
 vegetable every week of the summer and you will expand their healthy 
plate. As the kids get older you can offer age appropriate chores 
related to meal preparation and serving. Giving children choices when it
 comes to what is served gives them a sense of ownership. If a new food 
is not liked the first time it is offered, wait a couple of weeks and 
try again with the food prepared in a different way. If anyone 
reading this would like ideas on foods to prepare with youngsters, I 
hope you will take a few minutes and check out the following website: 
https://www.myplate.gov/myplate-kitchen There are some excellent 
kid-friendly recipes, many that can be prepared in 30 minutes or less. 
There is an option on the website to save your favorite recipes and 
create a cookbook that is saved in a file or printed off. Have a fun summer in the kitchen! Donna
 Krug is the District Director and Family &amp; Consumer Science Agent 
with K-State Research and Extension – Cottonwood District. You may reach
 her at: 793-1910 or dkrug@ksu.edu

KRUG: Kids and vegetables