By teaching our children how to make informed food choices, we can help them maximize their health and prevent disease.

The USDA now recommends children fill half of their plate with fruits and vegetables at every meal. If you have ever served food to children, you know that getting them to eat more produce is easier said than done.

Many children prefer grains, dairy, and protein to healthy produce. Interestingly, a powerful solution to the 'I don't like vegetables' battle lies in your own backyard: gardening!

Gardening comes naturally to children. They love to play and explore the world outdoors. Endlessly curious, children are often delighted to learn first hand where the food on their plate actually comes from. Allowing them to partake in the garden to table process of preparing food has incredible benefits. Research shows regular gardening:

· Increases children's access to healthy food options.

· Encourages them to try new fruits and vegetables.

· Improves dietary habits that ultimately help prevent chronic disease.

How to start gardening today

At home:

Starting a garden at home is a rewarding way to involve children directly in the agricultural process from start to finish. Don't have a large backyard? Numerous options exist for small spaces and patio gardens. Look into raised beds, container gardening, and straw bale gardening at your local lawn and garden center. When picking your first plants, stick to nutrient-dense, easy keepers like radish, lettuce varieties and peas.

Community gardens:

If you don't have the space or you do not have the time to maintain a home garden, community gardens are wonderful alternatives. Every community garden operates differently. Some require gardeners to purchase a plot and maintain it independently. Others allow gardeners to care for a large, shared garden collaboratively and split produce yields according to the amount of time each gardener commits to garden maintenance. Check out the American Community Garden Association to find a community garden near you.

School gardens:

In an effort to improve the health of their students, many public and private schools are building school gardens. School gardens are a great way to educate children and teachers alike on the importance of nutritious food. Often, these gardens are started with the help of dedicated parent groups. Reach out to your school to see if starting a garden is something they would consider to improve the health of their students.

However you decide to begin the gardening journey with your children, remember the importance of experiential education. Allow them to plant, water, and weed the beds. It may surprise you how excited children are to eat vegetables they grew themselves. Excitement to try nutritious food is the first step towards improving the way our children eat and ultimately preventing disease down the road.■

Penfield Children's Center is a leader in child development, helping Milwaukee infants and children with and without disabilities reach their full potential. Learn more at penfieldchildren.org.

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