Allow me to share with you the question that makes me CRINGE!!!
Every so often I get this question and I really make an effort to pause for a moment, collect my thoughts and smile.
“Okay, so how do I get my kids to eat healthy?”
Additional concerns shared sound like this…
~ My children do not like vegetables
~ It’s too expensive to buy healthier options
~ I don’t have the time
~ I can’t deprive them of their favorite foods?!
My stance on this topic is extremely strong ~ and no my son is not a health nut freak ~ even though last spring he had a unexpected seizure.
As Mothers we play the most powerful role in our children’s lives.
Children learn what they live and our actions speak volumes!
Yes, I do agree, that it can be difficult to make the change to a healthier eating plan BUT it does not have to be the battle we all make it out to be.
Here are some tips the Fit Yummy Mummy’s have found to make the whine-free transition
1 ~ Lead by Example
Enough said.
2 ~ Create an illusion of Control
Give them the option of choice- invite them to help plan out the menus for the week. This has always worked well with Tyler.
3 ~ Keep the junk out of the house
Replace with fresh fruits, veggies, nuts, cheese stick, etc. We have designated a snack box in the pantry and the fridge. If its not in the house – your kids will not ask for itl
4 ~ Get this…Children LOVE to Learn!
Instead of telling them to eat their broccoli or Else! Explain why. Get them involved…make healthy eating an enjoyable topic! Don’t be afraid to share your own story -why you made the choice to begin to live a healthier lifestyle – they will look up to you and respect you Even MORE!
My son Tyler thrives off this approach. He is now able to identify when others are making good choices and Not so good choices…this opens up a great conversation.
5 ~ Plan for “Once in a whiles”
This is totally Tyler’s term for when it is okay to have a not so healthy option. Yes, he is a normal kid who enjoys a McDonald’s Happy Meal or fresh baked chocolate chip cookies….but he understands the consequences of eating like this every day.
Healthy eating for our children is all about balance and moderation.
6 ~ Stand your ground
You are ultimately in control. Children NEED boundaries and the NEED our guidance.
Think about this….
What is convenient for us now…
is harder for our children in the long run.
Have an opinion on this one?
Putting a limit the amount of junk our children eat – does it really deprive them of their childhood?
Please share!
Leave a comment below on how you get your kids to eat healthy.
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Great advice, Holly. for kids and adults alike!
Bob
http://totalcyclingperformance.com/blog/
Thanks for sharing this Holly. My kids are in the kitchen helping to prepare their meals all the time. I ask them what they want to eat and if we don’t have it, they need to come up with something from what we do have =D. Choice and involvement are big in my house.
I try my best to keep healthy options in the house and the “once in awhiles” out of the house. I do better with them out of the house! But sometimes it can be very frustrating with well-meaning grandparents and their indulgences with the kids. We have good days and bad days but overall I try to stress the importance of healthy choices.
This is so timely for me! Today is Day 3 of ED for me, and I’m still “waffling” over how much to incorporate my kids into it!
I have many of the same excuses mentioned here, despite the fact that I recognize that, ultimately, the nutrition guidelines found in the FYM handbook are how I have always envisioned feeding my family. Somewhere along the way, I got lazy, and convenience took priority. But I HAVE considered what convenience for me today will cost my children in the future, and I cannot live with that any longer.
Thanks for the wake-up call, Holly; this is the “weight” that tips the scales toward a defined commitment to healthier eating for my entire family.
I’m not huge on choices here – four children will do that to you! But I am big on teaching children to fix meals. Since I teach the kids at home, everyone is responsible for his/her own lunch – I only have healthy choices on hand. I either have a protein shake or a big salad for lunch. I was completely SHOCKED when my girls requested salads for lunch just a few weeks ago – it’s that leading by example. (Previously they had turned up their noses and said, ‘gross!’) Now, they frequently chose salads for lunch and I have a bigger incentive to keep fresh baby spinach in the house. There are three of us eating it.
Also, teaching kids about nutrition and health doesn’t have to be complicated. My kids really relate to the ‘war’ going on in our bodies between the good guys & the bad guys. Occasionally, we talk about which foods provide ‘ammunition’ for the bad guys (sugar, white flour, processed foods) and which foods provide ‘ammunition’ for the good guys (whole grains, fresh fruits & veggies, etc). This usually comes up when they are fighting a cold and even my 5yo understands it in that context.
We’ll all try to get our kids to eat healthy. But sometimes there are extenuating circumstances that make it harder. Not that I don’t try regardless. My children both have food allergies and one severe. He’s not allowed any nuts, peanuts, egg whites or dairy. It does make it difficult to cook for. In addition, my other son has weight gain issues. The specialists have me frying everything and adding (healthy) fat to his diet. As I work full time, I can’t cook 3 different suppers every day. I try to improvise so that there is something for everyone in one meal. My kids are also willing to eat some fruits and vegetables, so I make sure to always have those around.
Yes I so much agree on this! My son eats very very well and is not picky, I think this is because I have given him a wide variety of healthy foods since he was very young. He loves broccoli! We do have a once a month rule for McDonalds – that works fine. Otherwise – fruit and veggies for snacks, no soda in the house, desserts selectively, and eating out as a treat and a privilege. A great cookbook – Moosewood Restaurants Simple Meals – or simple suppers? Really helpful and generally very healthy too!
My 4-yr and my 2-yr old love to eat veggies. It all started when they were infants. When we sat to eat together, they would want items from our plate–broccoli, green beans, chicken, etc.
I also painted a good image about veggies–as when you day dream of a treat, broccoli, celery and carrots would make it into the list. The “Wonder pets” were a good help since they celebrate their victories with a stick of celery.
My 4-yr old is also interested in what foods help our bodies to fight the bad guys-ninja motions included! When I got sick a while ago, he told me I needed to eat more veggies to get well soon.
Our new nanny was recently amazed when she took my kids out to lunch with her grandkids, and mine left the french fries, but devoured the steam veggies.
I let them help me cook whenever possible. Most of the time it is just sitting on the counter or standing on a stool next to me, but even that little participation predisposes them to like even more whatever it is we made.
So the bottom line is start early, lead by example and make it fun. So far, so good.
Well said, Holly!
Leading by example is so important…especially with teenage girls! Leading rather than preaching will help them realize that making better choices allows them to feel better and gives them the energy for all their daily activities. Then they feel it was THEIR idea rather than being forced.
It’s never too late to make the right choice!
Angie
http://www.fitbusinesswoman.com
My 8 year old twin boys have enjoyed playing a game we call “Which Is Healthier?” where I give them a couple of similar food options and they have to choose the healthier. We’ve been playing that game in the car, at restaurants, etc, for years now and they love it! As they get older I incorporate more challenging choices for them to figure out, but, based on the foundation I’ve laid for them regarding healthy foods, it’s easy for them to answer correctly. It makes a mother proud!
After Christmas my 3 yr old would not eat but continuously asked for candy. After 2 days of no good food, I purged my pantry. I threw out all the candy and junky snacks. I explained to here that we are a candy-free zone now. THe funny thing was she found some M&Ms in the diaper bag, asked me “Mom, candy free right?”, I said “Yep” and she went and threw them in the garbage all by herself. Then told the neighbours all about it at a get together. They were shocked but she has a real sweet tooth, if its there that’s all she wants.
I also had the issue with Grandma but I made it clear that we don’t have candy in the house and games or books last a lot longer. For VDay, they got clothes instead of chocolate!!!!! Just stand your ground. If they don’t get it, let pick one or two pieces and throw out the rest (easier with the little ones) or talk about moderation and enforce it.
Tip on the veggies, by a veggie tray with everything cut up. The kids love picking and dipping. The tray can be refilled by you when they’re in bed to help reduce the cost. With fruit use a yogurt dip (vanilla or stawberry seem best). We eat a lot of stir frys and each girl gets a safety knife and cutting board to help. We do have Pizza Friday as our treat (thin or multigrain crust). Our “desserts” are yogurt or sugar-free applesauce.
Remember THEY are worth the little bit of struggle to make the transition to give them a healthier, longer life.
Kelsey (girls are 2yrs and 3 1/2 yrs)
I personnally think that we will deprive them of their childhood IF WE LET THEM EAT JUNK FOOD as much as they want. They’ll weigh too much for their own good and have many health problems children should never have to hear about, let alone live them. Like Holly said, once in a while is fine and in that manner you can teach your child all about good habits and that healthy food should be as enjoyed as the bad stuff..even though once in a while a fres chocolate chip cookie does the trick…just not 10! It can be tough because grandparents like to spoil them with outings at McDonald’s and people like to make kids smile by giving them a candy and you have to be the mean mom who takes it away from them, but who cares?! Some kids won’t eat their veggies, I know my son doesn’t but I try to get him to eat a little more fruit in his day so it evens it out. We just have to keep on trying and finding new ways to incorporate veggies (and any type of meat in my case) to our children. It’s hard but we can do it!
While I think these are great suggestions, and I heartily endorse the idea of getting our children to eat healthier, I did find an interesting side effect.
Since we don’t keep lots of junk food in the house (we call food “growing food” or “junk food” and the kids know that junk food is an occasional treat only), I have heard from the neighbors that my daughter will go over to their houses and ask for “a snack.” Invariably, she ends up with cheetos, doritos, or some sugary drink that someone (not me) calls “juice.” She will even go into people’s houses when their kids are all playing outside.
So yes, I am now the proud parent to a mooch. She’s still getting junk…just not from me.
I totally agree with you Holly, I feel that it deprives our kids NOT feeding them healthy food and when we choose NOT to teach them about how to live a nutrionally balanced life.
Especially as my kids get older and into their teen years, I want them to have a good foundation so they can make good choices. The better educated and practiced they are as children, the better off they will be as adults and will hopefully not ever struggle with their weight.
The amazing thing about kids is how they adapt to what is available and when there isn’t junk in the house on a regular basis, just for treats, they will eat yogurt, fruits, veggies….
That’s the rule in our house, when you want a snack, help yourself to a fruit or vegetable, and if they are truly hungry, they will!!
The way my kids see food now is one of the BEST things that has resulted from me making healthy changes over the past 2 years!
My 2 year old amazes me sometimes that he will eat a bowl of steamed broccoli or frozen spinach and peas. I never liked veggies until I learned how to cook them myself in my early 30′s. I would eat salad but i was forced to choke down peas and green beans at the table as a child. I make a point of making sure we have at least one vegetable, rarely potatoes, on the dinner menu. And if we eat it then Jacob will eat it. Definitely learns by example. We do cheat and get a burger and fries, cookies for treats and chips but we always have lots of fresh fruit on hand and I try to bake healthy muffins with veg and fruit baked in for us at home. I tend to cheat after he is in bed so he won’t see the bad habits. Good for him not for me, but I am working on that one.
I see too many overweight children walking around and on the reality shows and it really scares me. I don’t want my kids to have to struggle with weight. Luckily Jacob is very lean but I know how quickly that can change when the wrong choices are made too often and when activity level changes.
I worry about diabetes as well as my husbands side has some type 2 issues later in life. That is not a habit you can break and becomes a constant in your life.
I am having a second child in 3 months and I looking forward to seeing Jacob endorse the veggies to his little brother. I think just having a child has made me want to make better choices for myself and for them. I really hope to continue sticking to that as I work off the baby belly this summer.
I’ve offered this up on FYM before, but it works…
I make it a treat to go to the produce section and let each of my children pick a favorite treat as a reward for a great day. They love to choose a green apple, or a dark red. Maybe they’ll pick a ripe banana, or an orange. It’s the thrill of checking it all out, and knowing that they are allowed to select one wonderful healthy treat. We all have fun with this one!
I have a very strong opinion on this, lol! My children have been raised from the beginning with healthy options. They munch on fruits, veggies and nuts for snacks. Sweets are treats, and even those are selected carefully. Still, there are times when I meet resistance. Unless something makes them gag, they’re eating it. I have one picky eater (well, he gripes, but he eats it!), but the other three will try anything, and usually like it. We all eat pretty much the same at meal times. The exception is I use rice or almond cheese and egg yolks only for my daughter, due to allergy issues.
There are times when grandparents give treats that I wouldn’t choose. But, since this is the exception rather than the rule, it’s not really often enough to cause problems.
I do have to say that it is more expensive to buy fresh fruits and veggies. I feel that this is offset by fewer trips to the doctor’s office (and thus fewer prescription meds). Still, four kids can consume more apples, bananas, clementines, pears, et cetera than you would think!
I would say to tackle one thing at a time with children. Switch to *real* cheese (no “American” cheese in my house). Then, maybe whole grains instead of processed. Children not liking fresh fruit may like dried fruit. Use real peanut butter (just peanuts) instead of processed brands. Then maybe cut out soda. A good alternative is Emergen-C. It has fizz, but it’s really 1000 mg of vitamin C as mineral ascorbates. My kids get a kick out of pouring the powder into their cup of water and watching it fizz and foam. Any small change will add up, if you stick with it.
I first just have to say how much I love getting all teh emails, wheter it be a quick video or adivce I just love to read them all!! I have two boys ages 5 and 4…the more I let them choose what they want, say it be broccoli or carrots the way less fuss I ever have ot deal with…you can even make things like mac n cheese with whole wheat noodles then I just add a side of carrots and a bit of dip for the ‘treat’ night. Then your still making good choices. There are literally 1000′s of options out there and kids get ‘used’ to whats in front of the,,,Remeber don’t feel bad, if they are hungry they will eat it!!!
I certainly agree with you Holly! I started introducing veggies to my girls from the minute they were weaned. Now age 9 and 11 it is the first thing they eat off their plate! They often turn down chips in favour of a “proper” dinner! Its lovely to see! They often come shopping with me and have great fun picking out new veg or fruit to try out! They get excited! My husband says its all down to me encouraging them to try new things! They are no angels and like junk food like every other kid but real food wins over junk! It really is up to us as parents to lead by example and hope they will pass it on to their friends too!
What stunning tips!
I think that we really are neglecting our kids if we don’t let them eat well at least most of the time. If we don’t teach them about good nutrition …who will??? This really is one thing that only parents can teach.
I am always telling myself that I am not doing them a favour by giving them sweets and ask myself “why”?? do I feel I need to give them sweets?? It isn’t something they NEED! I get the idea that many parents feel guilty about not spending enough time with their kids so they have no boundaries on these types of things….. Of course the odd treat is nice and fine – we have a rule that there are no sweets in the week – only weekends and then we still try to limit it. We have found that because of this they have even stopped asking for sweets as much on the weekends!
I agree that kids will most probably eat what they are used to getting to eat. I always tell my kids I love them FAR too much to let them eat whatever is available and try to reinforce that if we look after our bodies it will look after us. I sadly have a couple of good examples in my family of what happens to your body if you don’t look after it so the kids know that there are consequences for bad choices – even for something as seemingly simple as eating.
Thanx for a fabulous website!!!!
Great Advice! Kids are like little sponges…. the learn our good habits (and our bad habits too). For my son’s birthday dinner he picked hamburgers with broccoli. My inlaws joined us for dinner and their grandpa said “I’ve never seen kids enjoy broccoli as much as you two, and it’s even healthy.” (I have 2 boys). The fact is, they are just used to it!
For people who are reading this who don’t know where to start, take the advice above and you will be well on your way!