Did you know that a recent study deemed kids foods unhealthy? Go figure! In a study of 367 kids products, over 90% were deemed unhealthy. The bigger news is that this did not include candy and soft drinks! These were everyday foods that parents willingly buy their kids and pack in their lunches. Alarmingly, 62% of these foods had some sort of nutritional claim. In my experience, the more a food has to claim its nutritional benefit, the worse it is. Sugar, processed and salt rich foods are destroying America's youth and are causing a multitude of health problems. It is estimated that 1 in 3 children in the US is obese or overweight.
So how can you teach your child to eat healthier? Well, the best way is by example. Kids will eat what you eat. Another way is to not reward good behavior with bad food. Bring healthy snacks for your kids when they have activities such as scouts, church or school functions. This doesn't mean your kids shouldn't have a piece of birthday cake at a friend's party, or they can't eat pizza after the championship soccer game, but you are the parent and you should control what you can control. Don't deprive your kids, but explain the difference between healthy and unhealthy food choices. One of the things I do with my kids is to play the 'What's healthier?' game. I describe two foods, and they have to tell me what's healthier. For instance, I say, 'What's healthier, orange juice or water?' They reply, 'Water!' I also suggest my kids perform an exercise for a sugary treat. If they want a cookie or piece of bubble gum, they have to do 10 burpees, squats or pushups! This is actually a lot of fun for them and instead of just eating junk, they learn a lesson in eating, exercise and their relationship to one another.
Another way to help your kids eat healthy is to always be prepared. Smart shopping is essential and making sure the fridge is stocked with kid-friendly foods will make life easier. Have on hand loads of (nitrate-free) lunch meat, hard boiled eggs, already chopped veggies, sliced fruits (apples, blueberries, mandarins, etc.) and fun snacks like pickles, olives and almond or cashew butter. A great snack is to roll pickle slices and avocado up in turkey slices, and serve with olives and mandarins. Keep low sodium beef jerky, almonds, cashews, and dehydrated fruit in the car to avoid cranky, hungry kids which can ultimately lead to a fast food fix...
Most importantly, get the kids involved! Kids LOVE to help in the kitchen so allow them to help participate in the creation and preparation of a meal. Pump them up with praise and go bananas over how good their food tastes, and I guarantee they will eat what they worked so hard to make.
Lastly, kids will not starve themselves, so if unhealthy choices are not in the house, they will eat what is served. Good luck!
Check out Everyday Paleo, a blog from a busy mother of three for more family friendly recipes and ideas!