If you’re wondering how to be a healthy food role model to your kids, I’ve got three tips for you: eat together, cook at home, and let your kids help. The truth is that our kids are watching us, and they will do what you do.
Eat together.
When you eat with your kids, they get to see what you eat. And I don’t know about you, but it seems like any time I lift food to my mouth, my kids want to know what it is. This is a great way to introduce them to new foods. In my kitchen, my kids have to try one bite of what I make for dinner. I always have a veggie they love, and try to have a second one for them to try something new or made differently. Sometimes its new to all of us! Keep in mind that it takes a few different “tries” to start to like something, so don’t be afraid to make another attempt. My daughter really doesn’t like yellow potatoes, but when I make them, she always has to have one bite. The last time she had it, she asked for more. Go figure!
For those of you who are too busy for a sit down dinner at the table, make time in your day to plan a healthier choice meal for on the go. A few weeks ago, we were really scrambling to be in many places at once. I prepared items for tacos on the go. I used my HotLogic to keep the taco meat warm, and had all the fixings in a cooler. We had about 15 minutes to eat before having to be on the road, so my daughter and I picnicked at school while waiting for my son to arrive from an away lacrosse game. When he showed up, he made his tacos, and I drove us to his lacrosse practice for another team while he ate. Its not perfect, but its better than fast food! It takes some planning, but its not hard.
Because you’re eating together, its important for you to make healthier food choices. Start with you and then trickle down to the rest of your family. Some simple healthier food choices are:
- drink water instead of sugary drinks like sodas and juices
- swap veggies and fruit for processed snacks like cookies and ice cream
- make homemade versions of fast foods like tacos and burgers
Remember, you don’t have to overhaul it all. Just start small and work your way up. Small steps can lead to big changes.
Cook at home.
Without a doubt, home cooked meals using real, Whole Foods is healthier than fast food and most restaurants. It usually tastes better, too! I love going out to eat, but I try to make it a treat rather than the regularly scheduled program. The ability to swap real, whole foods for processed foods means less chemicals and more nutrients for your family. A gain, if you take time to plan your meals, this one is super easy! You don’t have to be a master chef to pull this one off – I certainly am not! Simple and easy are fine. Go with what you know. Just start cooking at home more often, don’t worry about being fancy.
Let kids help.
Most kids love to cook – its a mini science experiment, you get to mix, and its ok to be messy! When kids cook, they get a sense of pride and ownership. Combined with their excitement, this can only lead to them helping more. Kids can help you plan meals, shop, cook, and clean up.
When meal planning with smaller kids, I’ve found it easier to ask them what day they would like to have your choice of meals. Ask them what their favorite veggies and fruits are, and let them decide what days to have them. Decide together what new thing your family will try for the coming week.
When shopping with kids, ask them to help pick the specific veggies and fruits, grab the milk, etc. You can still make the choices, but let them help. When we go shopping together, I actually make separate lists for my son, daughter, myself, and my boyfriend (if he’s here). My son goes one way (he’s fifteen), my daughter and I go another way, and my boyfriend goes yet another way. I tailor the lists to what’s appropriate for them to find. My daughter also has her own list, but since she’s ten, I still want her to be close by. We all meet at the checkout.
When cooking with kids, all you have to do is make sure they are safe. Kids are so much more able than we usually give them credit for, so let them try. And remember, we’re not going for perfect here – we’re going for inclusion and a done meal! Smaller kids can gather items they can visually identify, wash veggies and fruits, measure, and stir. Be sure they can safely reach the area where they are working. Older kids can chop, slice, and even complete entire recipes on their own if they are able to read. Give guidance and be encouraging! Don’t sweat the mess.
Finally, allow your kids to clean up. They may make a mess of soapy water, but they can clean that up, too!
The best part about these tips are that they are easy to start doing. You can get your heart smiling, knowing you’re modeling healthy food choices to your family today. It is not a race to revamp – start small! Let me know how you’re planning to start. Are you going to get rid of the sugar drinks? Are you going to sit down with kids and. plan a few meals for next week? Are you going to swap out some items for healthier choices? I’d love to hear your thoughts and questions, so feel free to leave a comment after the related posts show below or send me an email. Thanks for visiting. I appreciate you!
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