Strategies for Nurturing Nutritious Eating Habits in Children
Does your kid have you worrying they'll be stuck on junk food forever? Want to raise healthy eaters instead? Read on for some tips and different options that'll help guide you towards nourishing meals and lifestyles for your family. From simple adjustments to complete transformations, it's all here.
Tip #1: Take control of what's in your kitchen
It's a hard pill to swallow, but the truth is: you're in charge of what food comes into your household. That diaper bag, kids' lunches, and family dinners? You decide what goes into them. So if you find your cart filled with processed junk, it's time to make a change. Rather than pretending it's not there, head to the produce section and grab more fruits, veggies, nuts, and single-ingredient foods. Remember, it's your fault if your kids are snacking on chips – you're the one who bought them!
Tip #2: Go cold turkey
Get rid of all that processed crap in your cabinets, fridge, and pantry. Your cupboards are yours to purge. Replace the processed foods with single-ingredient items like fresh produce, nuts, and seeds or minimally processed foods with five ingredients or less. Inspiration comes from people like Lisa Leake who completed the 100 Days of Real Food challenge and reduced their family's processed food intake dramatically.
Tip #3: Gradual diet change
If you're not quite ready for a complete overhaul, start small. Add more nutritious options to your pantry and fridge alongside the usual suspects. Give organic quinoa chips a try instead of regular tortilla chips. Incorporate a block of raw cheese alongside your usual cheddar. Try quinoa chips with regular cheese, then raw cheese on regular chips. Gradually introduce new flavors, let your kids try them, and see what sticks.
Tip #4: Sneak healthy foods into your meals
Replace white flour tortillas with whole wheat ones, add beans or quinoa to taco meat, use grass-fed beef patties in your burgers, and serve wild rice instead of white rice under your Hawaiian haystack. Hide veggies in soups and stews, and grate zucchini and carrots into your meatloaf. Use leftover healthy meatloaf in spaghetti and lasagna. Make the switch to whole wheat pasta and macaroni noodles, and add hemp, flax, and chia seeds to all baked goods. Be creative, and explore new recipes.
Tip #5: Talk about the benefits of healthy food
Share your knowledge about healthy eating with your kids. Maybe joke about preventing certain diseases or mentioning how you're eating kale to ward off dementia. Talk about the different colors and textures on your plates, and encourage your kids to take pictures of their meals. Make healthy eating fun and exciting, not a chore.
Tip #6: Create positive associations with new foods
Have fun conversations at the table, share happy memories, and eat outside whenever possible to make mealtimes more enjoyable. Create unique experiences around new foods, take your kids to farmer's markets, and let them help with meal prep. The focus should be less on the food itself and more on the social aspects of mealtime.
Tip #7: Strive for a 80/20 balance
We Americans consume 80% processed foods and only 20% real food, but you can reverse that trend. Aim for an 80/20 ratio of real to processed foods, and gradually work your way towards that goal. This balance can be achieved meal by meal, or simply over the course of the day.
Tip #8: Establish regular meal times
Stick to consistent meal times, including snacks, to help your kids learn proper eating habits. Feeding them small meals every 3 hours will help them stay hungry enough to eat healthy without resorting to junk food.
Tip #9: Let your kids help with meals
Have each child take turns helping with dinner preparation. They can give input on what to make, choose the fruit and veggie sides, and learn how to cook family meals in healthy ways. Be flexible with their choices, and let them take ownership of their meals.
Tip #10: Be honest about your feelings
If a healthy dish doesn't turn out, admit it – Brussels sprouts may still be gross. But be open about the nutritional benefits, and try again. Don't pretend healthy foods always taste great, and don't force your kids to eat something they dislike.
Tip #11: Encourage your kids to write down their favorite healthy foods
Ask your kids to list their top 20 healthy foods they enjoy, and make a conscious effort to stock up on those items. This can help reinforce positive eating habits and make them feel good about themselves.
Tip #12: Let them grow their own food
Encourage your kids to grow their own food, whether it's a windowsill herb garden or a full-blown backyard garden. Allow them to take ownership of their food source, and watch as they develop a new appreciation for healthy eating.
Tip #13: Take your kids to farmer's markets
Bring your kids to farmer's markets, let them choose the food, and talk about the growing process. Make a point to cook and eat the fresh produce as soon as possible after buying it, and share memories of special shopping trips.
Tip #14: Go pick your own produce
Take your kids to strawberry patches, cherry picking, apple picking, or other fruit-picking adventures. Let them experience the joy of harvesting their own produce, and enjoy the fruits of your labor together.
Tip #15: Options for when they refuse
If your child refuses your healthy dinner, you have a few options. You can serve the same meal again later, offer a healthy snack, or allow them to prepare their own meal (but encourage nutritious choices). Remember, it might take multiple attempts for a child to become comfortable with a new food, so be patient and persistent.
Additional Tips
- If you're making a significant jump from processed food to real food, expect some pushback from your family, especially older kids. Consider transitioning slowly over a longer period if necessary, and create positive, fun associations with new foods to help them become comfortable.
- Keep mealtimes pleasant, focus on the experiences, and talk about things other than the food itself. Remember, children learn from their parents, so lead by example and model healthy eating habits.
- With teenagers, expect them to want to explore new foods on their own. Allow them to make their own choices, and be supportive of their decisions – as long as they're making informed, healthy ones.
Raise healthy eaters with these tips, and enjoy the journey!
Stay tuned for more advice on fostering healthy eating habits in your family. Let's make a difference together!
- Embrace farm life by growing your own food, whether it's a small herb garden or a full-blown backyard garden, to instill in your children an appreciation for healthy eating and the source of their food.
- Incorporate science into your family's meal planning by learning about nutrition, healthy diets, and skin care to ensure you're making informed decisions about the food you consume.
- As part of your family's health-and-wellness journey, prioritize fitness-and-exercise along with healthy eating to foster a holistic approach to wellness.
- Support family health by attending health screenings, seeking expert advice, and staying informed about the latest health trends and recommendations.
- Teach your children about health-and-wellness by sharing knowledge about the benefits of real food and discussing topics related to proper nutrition, skin care, and healthy diets during mealtimes and everyday conversations.
- Bridge the gap between farm life and health-and-wellness by involving your children in the cooking process, encouraging them to help with meal prep, and letting them take ownership of their meal choices.
- Promote healthy parenting by modeling healthy eating habits, fostering open and honest communication about food, and supporting your children's growth and development through a balanced diet and active lifestyle.
- Encourage skin-care routines for your family by emphasizing the importance of cleanliness, using gentle products, and educating your children about the relationship between their diet and skin health.
- Stay dedicated to creating a healthy environment for your family by continuing to learn about nutrition, fitness, and wellness, and sharing that knowledge with your loved ones.
- Ultimately, make real food a family affair by involving everyone in the process, from growing and cooking to eating and enjoying the benefits of a healthy lifestyle together.
