Email List Google Plus

Photo GalleriesCrime StoppersSchool ClosingsSchool Closing Alerts Sign UpCommunity CalendarNews Links


Tonight: Partly to Mostly Cloudy - Chilly.
Low: 27     Winds: ESE 4-8 mph

Tomorrow: Clouds Build through the Day with the Slight Chance for a Shower Late.
High: 45     Winds: SE 5-10 mph

Tuesday: Scattered Showers.
High: 52     ...
Washington Times
Advertise with us!

WKEF-TV ABC 22 News :: News - Good Morning - Making The Grade: Getting Those Picky Eaters To Eat

Making The Grade: Getting Those Picky Eaters To Eat

How to pack a nutritious school lunch for a picky eater
Becky Gonter-Dray, dietitian for Dayton Children's Hospital

Parents can choose from options their children already like but be sure to provide a high protein choice and fiber rich food (whole grains, fruits/veggies).  The chart below can provide some good examples.  Switch up the choices from day to day to keep your picky eater from getting burned out on the same old thing.

High protein choice    Rich in fiber choice
1/2 cup greek yogurt      1 small piece of seasonal fruit
1 oz low fat string cheese    6 whole grain, low fat crackers
1/2-1 oz nuts    10-15 baked chips
1/4cup low fat cottage cheese    1-2 Tbsp dried fruit
1/2-1 oz low fat deli meat    1-2 Tbsp low fat granola
1/2-1 Tbsp natural peanut butter    1 slice 100% whole wheat bread
4-8 oz low fat milk    1/2-1 tortilla
1-2 Tbsp low fat bean dip    2-3 cups low fat popcorn
1-2 Tbsp hummus    1/2 cup cereal (preferably unsweetened)
1 kids yogurt drink/1 kids yogurt pouch    1/4-1/2 cup raw seasonal veggies
A second way to engage your picky eater is make if fun.  Get out the cookie cutters and let the kids put them to work on everything from veggies to cheese, sandwiches to pickles.

Another fun idea is ants on a log.  Spread natural peanut or almond butter on a celery stick and then place raisins on the nut butter.  A variation on that theme is putting hummus on a celery stick and topping with diced red bell peppers.

Tips at other meals for picky eaters:
Remove distractions: Is the TV turned off?  Are games/toys off the table?  Are phones and electronics off the table?  For many kids – playing, not eating is the priority.

Structure & Consistency: Kids thrive on routine and learn by watching you. Is the child expected to sit at the table to eat? Do you dine with your child?  Are meals and snacks scheduled (for the most part)?  Kids will model you in eating plus trying new foods.  Give them the structure they crave and they eat better.

Kids will not go hungry: Does your child mindlessly eat?  Does your child fill up on drinks and snack all day long? Kids know when they are hungry – our job is to provide them with healthy meals and snacks at scheduled times.

Keep trying: Remember- expect 8-10 exposures before a child accepts a new food!  (Some children may take longer)  Offer 2 vegetables: one that may be well-accepted and one that is new.  If they touch the new one - a success!  If they pick it up and throw it - another success!  Eventually, they may try it - the ultimate success!

Use the kitchen timer: Make it a game and set a timer where the child has to beat the timer and finish their meal before it rings.  Otherwise, their meal goes into the refrigerator for their snack (warmed up leftovers are not a fun snack!).  In the beginning of playing this game, we would tell our boys , "You better hurry!  The timer is going to go off!"  When they are not watching, we do turn the timer back, hoping they eventually eat.  But, there have been times the timer goes off, we are done and ready to move on with the day.

Keep it fun: Allow your child to help with meal preparation, choosing the vegetable or fruit, make child friendly sandwiches, use fun plates/cups and utensils.  Take the stress out of meal time. Divert the child's attention to how fun the meal can really be. 
Even if your child is a picky eater, still work on providing a healthy lunch with the foods they like.  At the other meals - focus on introducing new foods into his or her diet.

For more healthy eating tips, check out Becky’s blog on Dayton Children’s Hospital website.Making The Grade: Getting Those Picky Eaters To Eat

Here's What's Coming Up This Week!


December 22, 2014
The kids are on break and we have some cool holiday craft ideas for them.


December 23, 2014
A couple shopping days until Christmas.  We have a few last-minute gift ideas. 


December 24, 2014
Santa comes tonight... but befored he packs up the sleigh, he stops by Fox 45 In The Morning.


December 25, 2014
Merry Christmas!


December 26, 2014

Good Morning Stories

Advertise with us!

  • Dayton Ohio News, Weather, Traffic :: News - The Ferguson Decision

    The Ferguson Decision

  • Dayton Ohio News, Weather, Traffic :: News - Tracking Ebola

    Tracking Ebola

  • Dayton Ohio News, Weather, Traffic :: News - Miami Valley Crime Stoppers

    Miami Valley Crime Stoppers

    If you have information about a crime that has occurred, call Miami Valley Crime Stoppers at 937-222-7867 (STOP) 800-637-5735, 24 hours a day. Callers can remain anonymous.
  • Dayton Ohio News, Weather, Traffic :: News - Border Crisis

    Border Crisis

    Get the latest developments on the border control issue!
  • Dayton Ohio News, Weather, Traffic :: News - Chefs Corner

    Chefs Corner

    We often invite local chefs into our studio kitchen to demonstrate their cooking techniques and recipes.  Watch those video segments on this page.
  • Dayton Ohio News, Weather, Traffic :: News - Pay It Forward

    Pay It Forward

    River Valley Credit Union, FOX45, and ABC22 recognize the good deeds of people and organizations who make the Miami Valley a better place.
  • Dayton Ohio News, Weather, Traffic :: News - Health Care Reform

    Health Care Reform

    The Supreme Court ruling to uphold the Affordable Care Act sparked a new battle. Check here daily for the latest developments, locally and across the country.

  • Dayton Ohio News, Weather, Traffic :: News - Secrets Of A Thief

    Secrets Of A Thief

    We expose the "Secrets Of A Thief". Sponsored by Shiver Security.
  • Dayton Ohio News, Weather, Traffic :: News - Cool Schools

    Cool Schools

    Our children are the way of the future and it all starts with our schools. Join us as our Hilary Zalla goes inside schools around the Miami Valley to find out what cool things students and teachers are ...
  • Dayton Ohio News, Weather, Traffic :: News - Town Hall

    Town Hall

    Join in as our expert panel discusses jobs in Ohio
  • Dayton Ohio News, Weather, Traffic :: News - No Text Zone

    No Text Zone

    Texting While Driving Kills Thousands of People Each Year. Many More are Seriously Injured. You Can Help Make Our Roads a NO TEXT ZONE.
  • Dayton Ohio News, Weather, Traffic :: News - Washington Times

    Washington Times

    Politics, Breaking News, US and World News.
  • Dayton Ohio News, Weather, Traffic :: News - On Time Traffic

    On Time Traffic

    Get the latest traffic information and updates here!
  • Dayton Ohio News, Weather, Traffic :: News - School Closings

    School Closings

    Get the list of all closings and delays for schools and businesses within the area, and sign up for text alerts!
  • Dayton Ohio News, Weather, Traffic :: News - Save Local TV

    Save Local TV

    Find out how you can save local TV right here!

  • Dayton Ohio News, Weather, Traffic :: News - Raw News

    Raw News

    Watch raw, unedited and uncensored news stories right here!
  • Dayton Ohio News, Weather, Traffic :: News - Pump Patrol

    Pump Patrol

    Find the lowest gas prices, check out local and national price trends, report low prices and get fuel saving tips!
  • Dayton Ohio News, Weather, Traffic :: News - Political Pulse

    Political Pulse

    Armstrong Williams is a pugnacious, provocative and principled voice for conservatives and Christian values in America's public debates.
  • Dayton Ohio News, Weather, Traffic :: News - News Links

    News Links

    These links were chosen by the newsroom for their newsworthy content. These sites enhance the news stories that aired on the newscast on the dates cited.
  • Dayton Ohio News, Weather, Traffic :: News - Menard's Around the House

    Menard's Around the House

    Menards Around the House how-to videos give you tips for those much needed home improvements!
  • Dayton Ohio News, Weather, Traffic :: News - On the Move

    On the Move

    Get the latest news and more on your mobile phone!
  • Dayton Ohio News, Weather, Traffic :: News - Good Morning

    Good Morning

    It's Fun, it's fresh, the way mornings should be!
  • Dayton Ohio News, Weather, Traffic :: News - Top Stories

    Top Stories

    Get up to the minute information from across Ohio in our Top Stories section!
  • Dayton Ohio News, Weather, Traffic :: News - Your Voice. Your Future.

    Your Voice. Your Future.

    As the country faces challenges from federal budget issues to jobs and national debt, your voice is critical to the future.
  • Dayton Ohio News, Weather, Traffic :: News - Waste Watch

    Waste Watch

    How are your tax dollars being spent? Waste Watch tracks whether local, state and federal governments or any groups are using your money wisely...or wasting it.

more »

Business News

FBI conclusively links North Korea to Sony hack

WASHINGTON (AP) -- The FBI says it has enough evidence to conclude that North Korea was behind the hack attack against Sony Pictures Entertainment.

Consumer Info

   WEST PALM BEACH, FL -- (Marketwired) -- 03/21/14 --
 Companies that pride themselves on being eco-friendly may have conflicted
 ideas between marketing with ad specialties and maintaining their green
 reputation. ...

Entertainment News


LOS ANGELES (AP) -- Now that Sony has made the bombshell decision to scrap "The Interview" -- the fallout is starting to spread.

Get This


FRANKLIN, Ind. (AP) -- Baby Jesus is going high-tech.

Science/Tech News


ATLANTA (AP) -- Remember how after 9/11, there was increased attention given to security at buildings, airports and other complexes.

Tonight on ABC 22

4:00 pm ..... The Story of Frozen: Making a Disney Animated Classic
5:00 pm ...... The Great Christmas Light Fight
6:00 pm ..... ABC 22 News at Six
6:30 pm ..... ABC World News
7:00 pm ..... The Sound of Music
11:00 pm ... ABC 22 News at Eleven
Complete Schedule»