Family and Kids Nutrition
While you are focused on your own healthy eating habits, be sure to extend that to your kids and look for integrated solutions that benefit the whole family. It’s never too early to instill healthy habits. And remember, kids are often watching and want to mimic what you’re doing. Read on for six tips to help boost your family and kids' nutrition.
Get them involved! Kids genuinely want to be “helpers.” Provide opportunities to bring them into decision-making – have them help in the kitchen, like washing vegetables or pouring premeasured ingredients, bring them shopping with you to pick produce or get them involved at mealtime by setting the table.
Make mealtime meaningful. Sure, schedules can be hectic and don’t always align. Make every effort to prioritize mealtimes, though. Sitting down together as a family encourages healthy eating habits, connection, mindful eating and better digestion. Create a positive, happy mealtime experience by regularly engaging in family meals, limiting distractions like screens and having open conversations.
Prioritize healthy snacks. Kids seemingly always asking for a snack? While it’s OK to offer packaged goods, try only to do so outside the home or when it’s more convenient on the go. Create healthy snack shelves or drawers that are easily accessible and stocked with items low in added sugars and sodium. Think whole-grain crackers and cheese, hummus and sliced veggies and prewashed fruits.
Is it hunger or boredom? Kids and adults might feel compelled to reach for unfulfilling snacks and drinks when they think they are hungry. Instead, ask yourself and your family, are you, in fact, hungry or just bored? Try moving your body! Walk away from the current task or activity and get some movement in, like kids yoga, stretching, a family walk or a virtual workout.
Go for natural sweeteners. Nourish growing bodies with homemade flavor-packed and nutrient rich foods! Add ripe bananas and spinach to muffins, use apples or applesauce in place of sugar and make homemade granola with unsweetened coconut and dried strawberries.
Exposure, exposure, exposure. Your tastebuds or palette may have changed over time. The same holds true for kids. While they might not love bringing salads in their lunchbox or snacking on nuts now, start small. Don’t shy away from putting foods you think they may not like on their plate. Provide even a small helping of vegetables so they visually see it. Even if they engage with the food by just touching it or smelling it, it’s a win!
Focusing on kids and overall family nutrition no matter what age can be fun and foster a long-term love of healthy eating habits. Think outside the box a little and enjoy the journey of feeding everyone in your family healthy food choices.
