Encouraging Healthy Eating with Kids
I talk to a lot of parents about the challenges around getting healthy foods, vegetables and fruits into our kids’ diets. Let’s be honest it can be hard to nourish ourselves properly too! I know some parents have a hard time getting their kids to eat at all. Personally I had one child who was very open to different tastes and textures to begin with — at 4 years old one of her favorite foods is oysters! The next child displayed a more limited palate right away — crackers + pouches for life!
With the younger child I did get discouraged when she was little. I could have fallen into the pattern of labeling her as picky and giving up. I remember weeks being exhausted and all my younger one wanted to eat was food from packages and raspberries! I did not want to end up cooking two or three different meals. I also didn’t want to get into the habit of buying too many packaged foods and snacks because I usually end up eating them and they don’t do my digestion any good! I get that sometimes it’s necessary to have different meals/foods for various family members due to allergies and intolerances. It’s also a reasonable option in seasons of survival mode and necessary short cuts - no judgement :)
What I do want to do though is encourage you if meal time isn’t feeling so great. There is light at the end of the tunnel and it is possible for our kids to love all the foods we do. (Though if anyone has any advice on getting kids to enjoy hot and spicy foods, I’m here for it.) Keep persevering. Here are some of my favorite tips:
Take family adventures to the farmer’s market
Join a CSA and get a weekly produce box
Have kids pick up a new vegetable/fruit at the grocery store.
Have kids assist in the preparation of a meal that they’ve chosen
Serve raw veggies crudite as appetizers before the meal is served. Out of pure hunger kids will try new things that way.
Believe that we need to “try things 10 times.” to teach our tastebuds to acclimate and appreciate a new food”
Grow something! Kids love this. Many herbs and some vegetables can be grown at home and this can be a fun activity to encourage trying new foods.
Cooking healthy food is a high priority for me. It’s my self care — the meditative process of cooking, the creativity of it and the nourishment from the end result. I also feed my kids and husband so they totally get to benefit, too. Lucky them. Besides all of that, eating can be one of the great joys in life via the connection it creates around the table.
With my younger daughter we continued to give her the option of the same foods as her older sister. She often rejected them but with enough repetition, reintroduction and modeling she is now a very adventurous eater. When I see her eating raw sliced radishes or a head of raw Romanesco like it’s an apple straight out of the fridge I can’t help but laugh and be a little dumbfounded. Seriously, I can’t even do that last one. It’s amazing how kids can really surprise us if we give them the opportunity to show us who they are. One the thing we value around the dinner table is “trying new foods 10 times.” I once read that it takes around 10-15 times to learn to like a new food! This belief helps make the kids more adventurous and reminds them to keep trying over and over again as new foods and tastes come up. They also don’t get as discouraged if they didn’t like it that first (or 9th!) time. It’s like a growth mindset for your taste buds.
I’m in my happiest place speaking with people around how to build a healthy foundation and nourish themselves and their families with healthy, natural, food. Please reach out to me if you’re interested in holistic support around prioritizing your health and well-being. It’s possible to find joy around the table again or for the first time.
