5 Practical Tips to Improve Your Child's Eating Habits
Overwhelmed At the Thought of Tackling Your Child’s Eating Habits?
By Rebekah Loper CNC, CPT, CNHP
Hey, friend. I know how scary it can be to even think about changing our kids’ eating habits. Just getting them to sit down and eat feels hard enough, so how in the world can we get them to eat healthier food?
Not too long ago, getting my children to eat a bag of sweet potato chips felt like a nutritional win. It’s been an uphill journey and we’ve fallen off the wagon so many times. I want you to know that there is always hope, because we have a Living Hope, Jesus Christ.
We can’t get it all right all the time, but we can start with that mustard seed faith and make small changes over time.
Let me share a few FOUNDATIONAL STRATEGIES with you that have worked well for me and my family:
1. DEFINE YOUR GOALS.
Why do you want to make a change in your child’s nutrition? What is your motivation? I wasn’t willing to make real changes in our family’s eating habits until I was faced with an autoimmune disorder that was triggered by certain foods in my diet.
At first, I got overwhelmed by all the things I wanted to change, but when I set a few specific goals, I was able to follow through and start adding in more with time. I highly suggest writing out or typing up your goals and hanging them on your refrigerator!
** Make sure your goals are specific, attainable, and realistic. Think baby steps. Otherwise, you will never stick this out.
2. EDUCATE YOURSELF.
I wanted to make healthier decisions for myself AND for my children, so they didn’t end up in my shoes one day.
I decided to learn everything I could about nutrition. Turns out, I absolutely love it. I know not everyone is like me, so just me just drop a few little nuggets here for those who don’t enjoy research.
Their growing minds and bodies need 1) lots of protein 2) lots of healthy fats 3) lots of water 4) lots of fiber 5) healthy carbs 6) less sugar.
God created our foods to have everything we need for growth and development. You really can’t go wrong buying real food.
Real food is anything your great grandmother would’ve eaten. Veggie straws do not count as vegetables. Juice boxes do not count as fruit. You get the idea. In a nutshell, if it was grown from the earth, or if it runs, flies, or swims, it’s real food with real health benefits for your kids.
3. HAVE A PLAN.
The very first step is to plan a day for grocery shopping. I like to do mine on Monday mornings. Next, you will need to make a grocery list. Exhausting, I know. There will be some trial and error, but eventually you will find your groove.
For every night I know I will be cooking at home, I buy one protein, one healthy carb, and two colorful vegetables. Keep it simple. (1-1-2 Plan) If you’re a recipe type, there are so many healthy dinner recipes online that will include all the ingredients you need.
** Do NOT shop hungry. I repeat, do NOT shop hungry. If your kids love throwing their favorite snack foods in the buggy, you can order online to avoid giving in to their sweet faces.
My kids are always hungry, so I have learned by experience that if I don’t prepare healthy snacks ahead of time, I am much more likely to give them pre-packaged junk food. After I get my groceries, I will immediately cut up carrots, cucumbers, tomatoes, and apples so I’m prepared when they run in begging for a snack. I love keeping a mix of fresh berries on hand for those sweet tooth moments.
Our on-the-go lifestyles will always make planning difficult, so just do what you can and let the rest go.
4. GET CREATIVE.
Buying healthy food is only half the battle. Then we have to convince them to eat it.
I do have a few tricks up my sleeve that I will pass along. Kids LOVE picnics, tea-parties, and food tastings. I like to make colorful, fun arrangements on a serving platter with different fruits, veggies, crackers, and dips with a fruit flavored water or tea.
My girls also LOVE to cook and bake, so when I let them be a part of the process, they are much more likely to eat it.
I love taking a healthy food and explaining what kind of “superpower” it has for their bodies.
I can’t tell you how many foods they’ve come to love because of this fun little activity. Bottom line: it has to be fun for them, or they will resist eating it even more.
Try to create positive experiences, and if they don’t like something, reintroduce it a week later with a different cooking method or texture.
5. FIND BALANCE.
Life is crazy. We are always on the go. Eating healthy just isn’t realistic 100% of the time. We try to eat at home as much as we can during the week, but on the weekends, we relax and let the girls enjoy their favorite foods and sweets in moderation. If your kid loves chips, give them some chips with a side of apples. It’s all about balance.
Stressing them out about food will do more harm than good. Giving them a safe and loving environment does more for their physical health than you can imagine. So, trust God, enjoy your kids, and remember, Rome wasn’t built in a day!
For Great Recipes:
https://www.sugarfreemom.com/recipe-index/
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Rebekah Loper is a Certified Nutrition Coach, Certified Personal Trainer and group exercise instructor and Certified Natural Health Professional as well as a presenter and workshop leader with Business and Professional Outreach International (BPO). To Contact Rebeka: thecrunchychristian22@gmail.com
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