Raising Health-Conscious Eaters
- This Or That Mom
- Feb 24, 2019
- 10 min read
Updated: Feb 27, 2019
I have been extremely guilty of not making nutrition a priority in my household for a really long time. I always ended up leaning towards convenience. My kids are picky eaters (but I’m pretty sure they’re picky eaters because I made them that way). The last thing I wanted to do when I got home after working all day is spend time preparing a healthy meal just to get the backlash and eye rolls of “Do I have to eat this?” Even my husband is a picky eater. He will always eat what I make, but he isn’t a health-conscious person by any means. He would eat pizza every night of the week if I let him. 🙄
As a nurse, I know our health isn’t just important, it’s everything, yet I still find myself choosing the convenient options despite their poor nutritional value. I started a job working with young type I diabetics who have to be extremely conscious of the nutrients they take in, and it made me really want my kids to do the same. It’s so beneficial for children to be aware of what’s in the food they’re eating to build lifelong healthy eating habits.
Part of me really wanted to do this topic for my own motivation to eat better and set better eating habits for my family, and it definitely worked. Hearing these women’s tips and reasoning for staying consistent when it comes to feeding their families healthy foods and providing them with the tools and knowledge of a healthy lifestyle is SO MOTIVATING. Seriously, they have their toddlers scarfing down broccoli. I strongly suggest checking out these Instagram pages if you’re trying to make a healthier change for your family. They’ve already helped me!
I asked them each to share why it's so important to teach kids healthy eating habits at a young age and to share tips for those of us who struggle! & They also shared recipe and food ideas! 😋
I’ve always been a big believer that the kids should eat what we eat, even since babies we rarely did separate meals and I’ve always encouraged them to try and learn about as many ingredients as possible. We made it fun for them in the kitchen. I think it’s important that the know that food should be made fresh from from a can or a wrapper and since they were about 2 years old I would have them in the kitchen constantly cooking when me, anything from school snacks to homemade granolas, salad anything. My 4 year old loves to make scrambled eggs and peels my garlic for me every meal time and will help with ingredients it’s become a bit of a tradition for them to help in the kitchen and learn about healthy food. My 3 are still fussy at times as all kids but we have a 3 vegetables at dinner rule that’s non negotiable, I also hide veg in their smoothies snacks etc too.
Mango Overnight Oats Ingredients 2 bananas 1 mango 1 tbsp raw honey ¾ cup rolled oats ¼ cup shredded coconut 3 tbsp chia seeds 1 tbsp ground flaxseeds ½ cup milk (nut milk or dairy is fine) ½ cup Greek yoghurt ½ cup blueberries (optional) Method 1. Add one banana and mango to a blender and blend until creamy 2. Mash second banana in a bowl with honey 3. Add oats, coconut, chia seeds, ground flaxseeds and milk to the mashed banana and honey and mix together 4. Add ½ mango mix to the bottom of 2 glasses, top with the oat mixture, yoghurt and the remainder of the mango mix 5. Cover glasses and leave in the fridge overnight
I have always tried to have a healthy diet myself as it’s so important for our health, nutrition and wellbeing. I want all of the family to be able to eat meals together so it’s really important for shared mealtimes and for good health that I encourage my little boy to healthy food too. Having a wide-ranging and varied diet is a great way to experience and enjoy food and gives a great foundation for good health.
A great simple healthy recipe which I come back to regularly is egg and banana pancakes. Simple mash a ripe banana and mix in one or two beaten eggs. Then add any extras you want - flour, ground almonds, blueberries, desiccated coconut etc to make a thick batter and cook in a hot pan with a little oil. Top with fresh fruit, flaked almonds, green yoghurt or eat as they are. Perfect for breakfast and ideal for little ones who are new to eating.
It is very important for me that children eat healthy from a young age because it is easier to form healthy habits. It is easier to introduce fruits and vegetables when they are small and that is their source of "sugar" instead of offering cookies and unhealthy foods, so you do not generate an addiction to sugar.
Tips for parents: Prepare food at home. Do not offer sugary drinks, always offer natural water and most importantly: offer all kinds of food to children, even those that you think you will not like. Pancakes at breakfast. 5 tablespoons of oatmeal 1 tablespoon of amaranth 1 egg 1/4 cup vegetable milk 1 teaspoon of monkfruit or stevia Bring everything to the blender and put in the pan with a little coconut oil.
I want my kid to eat healthy, but also organic because it is essential especially before 3 years old. All his organs are maturing.
My tip for parents is to change YOUR habits first so that you can show your kid how to imitate you. Eat protein, carbs, good fat and vegetables at every meal!
Energy balls -100g of oat flakes -200g of dates -30g of peanut butter -2 tablespoons of cocoa powder Soak the dates in water for at least an hour. Mix all the ingredients in a blender then make balls with your fingers. Sprinkle with cocoa or almond powder or coconut nibs. Enjoy!
I moved from France to the US with 2 kids of age 7 and 5, my 3rd child is born in Miami. I tried my hardest to keep them eating healthy, real food the way we used to back in France. My biggest challenge was to refrain them from junk foods. I was shocked by how kids here do snacks and sodas any time of the day on a daily basis. I had to give them rules, like we buy ice-cream only once a week, if you get Starbucks after school then you have salad for diner, no high fructose corn syrup products allowed in the house, we buy Nutella on school breaks only so they know it’s a treat, meals are taken at the table and nowhere else..
To succeed you have to be patient, be a role model yourself and need to take the time to educate them, explain how food can get you sick or keep you healthy, how sugar is poison.... it’s a good thing to involve them in their snack preparation. My youngest who is 12 now loves to make crepes, bake cakes, prepare herself healthy almond butter banana toasts or smoothies. Today I am proud to say they are eating consciously. I am also happy to see how many more people everyday are committed to promoting healthy habits, mainly through social media. I started the @Intheflowoflife IG account to show how delicious plant-based eating can be, but the true reason behind it is to keep being an example to my kids and our children generation.
Banana Cake
2 cups almond meal for flour
¼ of safflower oil
¼ cup of pure maple syrup
¼ cup almond yogurt (or egg substitution)
1.4 cup plant base milk (I like cashew milk)
1 tsp vanilla extract
¼ tsp sea salt
¼ cup vegan chocolate chips (I use Enjoy Life brand)
2 medium bananas
Bake in oven at 400 for 25 min.
I believe the earlier you can get your kids to eat healthy and to learn about why you want to be healthy is so important. The earlier they can learn about nutrition, the better. A tip I have for other parents is to have your kids choose a fruit and vegetable out of the rainbow. One color, per day. After they choose, explain why that fruit and or vegetable is important. For example, bananas I have an important nutrient called potassium which helps make our heart stronger.
One of my favorite kids meals is making our own burritos. I heat up a bunch of tortillas and set out a huge variety of different things that the kids can choose to put in their burrito. I’ll make either chicken or beef, and then make a roll of bowls… Beans, chopped lettuce,tomatoes, and avocado.
I want Emma to know that healthy food can be fun. The more colorful the food the better. Growing up I was a picky eater and I feel as though I missed out on a lot of food adventures. I want my daughter to feel like no food is off limits. She has become known as the girl with the cool lunches. Other kids look at her fruits and vegetables and are jealous—I think that is a major win! My advice: Everything doesn’t need to be fancy. Fresh fruits and vegetables look beautiful on their own and brighten up any meal. If you want your child to try a new food don’t give it to them in bulk. Gradually introduce the new food amongst flavors they already love.
Veggie Rockets! Wash mini sweet peppers Cut off tops and core Fill the sweet peppers with julienned (or matchstick sized) cucumbers, carrots, or other veggie of choice.
Get them in the kitchen! Even my son, who was failure to thrive and would only eat crunchy foods, has made huge strides over the last few years by mixing, chopping, taste testing and meal planning. While they may just be willing to touch or smell it, this is progress! Being involved in the food helps teach them valuable cooking skills, helps you spend time together and gets dinner on the table, and introduces them to new foods and ingredients. Eat by example. The more times the kids see you eat your veggies, the more likely they are to try it. They’ll want what’s on your plate.
Be patient. I have the hardest time with this one. Serve them the food, then trust them to determine how much they eat and which foods to eat. Some days they may finish their plates and ask for more. Some days it may just be a few bites, but the most important thing is to set a healthy food environment and a safe place at the table.
Healthy kids turn into healthy adults. Laying the groundwork for both healthy food intake and a healthy relationship with food sets the stage for habits long-term. But don’t worry – kids are picky and a not-so-healthy kid can become a healthy adult as well. Nutrition impacts a child’s development, both brain and body, as well. Kiddos need protein for growth, whole grains and starchy vegetables for energy, calcium and dairy for strong bones, and fruits and vegetables for healthy immune and digestive systems. Food can make the difference between performing well in school or being tired and sluggish. I can tell the difference in my daughter’s mood when the school cafeteria serves pancakes with syrup for lunch versus the days she eats a balanced meal. Kids get hangry too! Roast any veg – cabbage, Brussel sprouts, kale, mini peppers, and broccoli are some of our favs. Toss with olive oil, salt and pepper and roast at 425 for 30 min (flip once) or more, depending on desired crispness. I like to set the oven in the morning so the veggies are ready when we get home. Then the kids can munch as we prepare the rest of dinner (as you see in my pic!).
Our family has had to institute healthy eating at a young age because for my daughter food is literally medicine. Her Celiac Disease must be managed with diet so in order to keep her (and the rest of us) healthy we eat a lot of whole foods and healthy snacks!
I would tell other parents to just keep with it! Getting kids to eat healthy can be a flipping battle - especially with a willful toddler. We don’t keep a lot of junk food in the house anymore because if it was there, none of the good stuff would wind up in the mouth hole!
Our favorite breakfast recipe is banana pancakes! 1 mashed ripe banana, 2 eggs, 2TBS almond flour, sprinkle of cinnamon. Mix them all up and cook like regular pancakes! My kids gobble the heck out of these!
I think the most important thing to do as parents (in regards to encouraging healthy eating) is to focus on how much nutrition is in food, rather than cutting out foods. And talking positively about healthy foods.
Oaty Banana Bites 1 Mashed banana 1 cup of oats Teaspoon cinnamon Raisins Mix all together, squash into biscuit shapes with hands and cook on gas mark 4 for approx 20 mins
Getting your child to eat whole foods at a young age is so important because it sets children on the path to a long-lasting good health. Food is the foundation of a child's growth and development and starting at a young age teaches them to make good decisions later in life. Food can be fun for the whole family. The best thing we can do is create a positive relationship with food and bond with our families at the same time.
Start small. Swap processed snacks and cereals for healthy options. For example, make your own smoothies to replace store bought cereals and soft drinks in the morning. These two small changes will dramatically improve your child's health. People prepared. Try batch-freezing when you prepare your meals in advance and freeze the portions. So when you're pressed for time you can easily serve something nutritious for dinner. Take the kids shopping. Ask them to find 3 items on your shopping list. Engaging them in choosing and finding foods will help them recognize different varieties of fruits and vegetables and it will be fun.
PB &J Energy bites Gluten free and vegan 15 minutes 1/4 cup dried fruit 1 1/4 cup rolled oats 1/4 cup maple syrup 1/2 cup organic peanut butter 2 tbsp flaxseed meal 2tbsp chia seeds
Raising kids to be healthy eaters early on is so important because kids’ food and flavour preferences are shaped early on and so the earlier you consistently expose them to a variety of healthy food, the more likely they will grow to like a variety of food as adults. It’s important to me that they can find enjoyment at mealtime no matter what type of meal it is. In my practice, I see a lot of picky eaters for whom mealtime is a struggle and a very stressful event. They have difficulty eating at friends’ houses and even though they want to like something they have learned habits and missed out on eating skills early on that allows that to do so easily. I would like parents to know that eating (and eating a variety of food) is a skill that must be practiced over and over again over years. Just like walking though, we would never pressure our kids our be mad at them for not getting a hang of that skill in a timely manner. You would just continually provide opportunities to practice (at every meal and snack time) and you model the behaviour of healthy eating for them so they can learn from you.
Pink beet smoothie:
1/2 cup ice
1 cup cow’s milk or almond milk
1 banana
1 tbsp. hemp seeds
1 medium sized beet
1 1/4 cup frozen raspberries
2-3 tbsp. honey
Blend all ingredients together and enjoy!
https://instagram.com/mylittleeater?utm_source=ig_profile_share&igshid=1d0te7uhzgcbl
Comments