I get a lot of comments about how much my kids love their veggies. When we go to parties, we are THAT family who brings the veggie tray because it’s what my kids want to eat. We didn’t always eat like this. Throughout this journey, our family has learned together how we are going to define healthy. Now we stay away from processed food, grains, and sugar, and we eat a lot of high-quality fats, veggies and proteins.
So if you have kids (or spouses) that you would like to join you on your way to heading healthy, here are some of the methods I used to teach my kids to make better food choices:
Following your example
If they see their parents happily eating real food, they are more likely to do the same. If you are eating something new, let them try it. Same thing with fitness. Let them hear you talk about your workout, how much fun you had, how much stronger you are, even if they don’t get to see you do it. If they see healthy as a normal way of life, and not a chore, they are more likely to choose it for themselves out of habit.
Explain why
Kids can be really responsive if you take the time to explain to them why decisions are being made. As I grocery shop with my kids we talk about why we are now eating a lot more veggies and a lot less mac & cheese. My 4-year-old will tell you “sugar makes me crazy!” and “carrots help you see better.” My 7-year-old will explain (to anyone who will listen or just happens to be nearby) why we choose organic milk over regular, or why we choose free-range organic chicken eggs. They both ask for the milk from the “happy cows”.
Let them choose
Limit what they can chose from, but let choose what they can eat to give them a sense of control. We don’t snack a lot at our house, but if we do, all the options are super healthy. Fresh cut veggies, cheese, and nuts are all we ever have to snack on. (This is also helpful for grownup late-night snacking cravings. You can’t eat what you don’t have.)
Plant a garden
Kids are much more likely to eat what they have grown themselves. You don’t need a lot of room, just a few containers can grow you bushels of goodies. This is the main reason my kids love to eat raw spinach and kale. As soon as we come home in the evenings during the growing season, they jump right out of the car and up to the garden to eat as much as they can before going in the house. I’ll even tell them to not eat too much, which just makes them grab more.
Dinner is what’s for dinner
You don’t have to eat it, but you’re not getting anything else if you don’t. It may sound harsh, but my kids have yet to go to bed hungry. I would never make them clear their plates, but if they want dessert (and they ALWAYS want dessert) the plates have to be empty. Dessert for them is usually fruit, sometimes with some plain yogurt.
Start small and be patient. It’s a process. We started adding in a lot of good tasting healthy foods (humus, guacamole, sweet-tasting fresh cut veggies) before we starting getting rid of the highly-processed options. One day I just stopped buying the processed foods, so it was a slow roll out as they finished what was in the house. Every now and then the kids ask for something they used to enjoy, and we talk about the ingredients and why we make better choices.
You have the opportunity to shape their choices and make their lives easier when they are adults. Getting them used to eating and enjoying healthy foods now, will save them from going through this transition when they are older, and you know how hard that can be as an adult.
