I’ve lost count of how many times I’ve heard the phrase ‘But Mooom! I don’t like what you’re fixing!’ echoing through my household. While it’s understandable that kids can be finicky, it was a lightbulb moment for me when I realized just how much my own eating habits had been influenced by theirs. As I gazed into the mirror, I was struck by the physical toll of indulging in their preferred snacks instead of nourishing myself with healthy options.
It wasn’t just about the weight gain; it was about feeling sluggish and uninspired. And let’s not forget the irony – all that hard work growing our own food on our homestead, only to have two out of three kids barely touch it. That was my wake-up call: ‘No more.’ Since then, I’ve made some deliberate changes, and slowly but surely, things have started to shift around here.
If you’re struggling with picky eaters in your household too, I’ve found a few strategies that have helped me turn the tide.
How to Get Your Kids to Eat Healthy
Get the Kids in the Garden
Since embarking on our homesteading journey, we’ve consistently adopted one approach that has yielded remarkable results. I’m thrilled to involve my children in gardening, as it not only fosters a sense of responsibility and teamwork but also encourages them to develop an appreciation for the food they eat.
The concept is straightforward: when kids have a hand in growing or preparing their own meals, they’re more likely to be adventurous and willing to try new foods.
I’ve witnessed this firsthand with our youngest child, who proudly devours his homegrown produce, secure in the knowledge that he played a role in its cultivation.
For us, this approach has been instrumental in introducing our children to new foods before they even reach the dinner table.
Ditch the Junk
As I made the deliberate decision to part ways with unhealthy eating habits, I knew I had to take drastic measures. This meant severing ties with all junk food, effectively banishing candy and chips from our home. We’re not frequent shoppers, as we prefer to preserve most of our own produce. However, when I do make a trip to the store, I’d usually return with some treats for the kids.
The problem was that they’d gorge themselves on these unhealthy snacks, only to neglect healthier options until they were forced to give in. It’s possible that not all children struggle with this issue, but it certainly seemed to be our reality. Recognizing the challenge we faced every time junk food entered our home, I decided to eliminate the temptation altogether.
Keep the Sugar
While eliminating junk food from the home was a crucial step in our healthier lifestyle journey, I initially struggled with giving up sugar altogether. Initially, I turned to sugar substitutes to satisfy my sweet tooth and make drinks like tea or Kool-Aid. However, as I delved deeper into the potential risks associated with these alternatives, I decided to abandon them altogether.
Today, I’ve returned to using regular sugar in moderation for baking and drink mixes, a far cry from my previous habits. This subtle shift has allowed me to gradually reduce my kids’ sugar intake without them even noticing the change, giving us all a sense of continuity while still promoting a healthier lifestyle.
Tweak Their Favorite Meals
As I set out to introduce a healthier lifestyle to my kids, I initially tried forcing super healthy meals on them that were far removed from their usual fare. The response was predictable: complete rejection. My attempts at cooking up nutritious meals left me with complaints and attitude from the kids, and I’d end up feeling frustrated after putting in the effort.
It wasn’t until later that I realized my children weren’t pushing back against the healthy food itself as much as they were resistant to the change. Kids thrive on routine and consistency, especially when it comes to their meals. When you disrupt that familiarity, hostility is often the result. With this insight, I decided to take a different approach. I started by compiling a list of my kids’ favorite dishes – like cheese quesadillas.
I then began incorporating small amounts of sautéed veggies into these familiar meals in a gradual manner. At first, there was some pushback, but as the days went on and consistency became key, they grew accustomed to the new ingredients. What’s more, they even started making specific requests about which veggies they didn’t enjoy – which is perfectly fine! The real breakthrough came when they began asking for certain dishes that had been modified with added vegetables.
It was a subtle but significant shift towards embracing healthier eating habits.
Always Cook the Veggies
When it comes to food, some children can be surprisingly particular about textures. My own oldest son is a prime example – he’ll gaze at a salad with admiration, only to recoil in distaste when attempting to take a bite due to the way the lettuce and tomatoes feel on his tongue. It’s not uncommon for kids like him to have strong preferences when it comes to the sensations they experience while eating.
For this reason, it’s crucial to introduce cooked vegetables into your child’s diet, as this can significantly reduce their abrasiveness in recipes. By doing so, you can seamlessly incorporate these veggies into dishes without altering the overall texture or flavor profile. To foster a more open-minded approach to food, it’s essential to keep things familiar and consistent – avoid sudden changes like introducing crunchy elements that might be off-putting for your little one.
Think Ahead
When starting out with healthy kid-friendly meals, it can be tough to quickly come up with options that please both your taste buds and your little ones. Until you have a solid understanding of which foods they enjoy and which ones they don’t, meal planning is an excellent strategy to adopt. While I know meal planning might seem like a daunting task, even committing to a week or two at a time can make a significant difference.
Alternatively, if the idea of long-term meal planning feels overwhelming, consider taking it one day at a time. The key is to establish a morning routine where you define your meals for the day, ensuring you’re not scrambling to throw something together that will only satisfy your kids’ cravings rather than fostering healthy eating habits.
Only Make One Meal
I used to pride myself on not being a short-order cook, catering to every whim of my little ones. But when my youngest turned two, he suddenly became a picky eater, refusing to touch what was put in front of him. The constant battles over mealtime were exhausting – the tantrums, the tears, and the endless negotiations. I felt like I was at my wit’s end. Even well-meaning advice from nutritionists and pediatricians fell on deaf ears.
They would tell me to keep introducing new foods, but it seemed like no matter what I did, my child just wasn’t interested. It took a while, but eventually, my pediatrician acknowledged that some kids are simply more particular about their food than others. She encouraged me to focus on offering a balanced diet and not force the issue. With this newfound understanding, I felt a weight lift off my shoulders.
While cooking 12 different meals a day was initially necessary, it quickly became overwhelming. So, I made a conscious decision to simplify things by preparing just one main dish at each meal, accompanied by a selection of side dishes or options. This way, everyone gets something they like, and I’m no longer shouldering the burden of cooking a separate meal for every picky eater.
A Family Routine
Establishing a daily routine for kids can be incredibly beneficial. One crucial aspect of this routine is setting specific times for meals and snacks. In the past, I made the mistake of allowing my children to snack at their leisure, but this approach had some undesirable consequences. Without a structured eating schedule, kids may become accustomed to skipping meals if they don’t like what’s being served.
By establishing clear mealtime expectations, you can encourage your children to appreciate the food presented to them during these times. This is not to say that kids won’t try to find ways around this system – some might even attempt to manipulate their parents by claiming hunger pangs mere minutes after a meal has been cleared away. When faced with such situations, it’s essential to remain firm and stick to your routine.
Offer an alternative snack or meal if needed, but don’t give in to demands for unhealthy snacks. By doing so, you’re teaching your children the importance of respecting the meals prepared for them and making healthier choices.
Don’t Forget the Sauce
In my household, meatloaf was once a contentious issue. My youngest son would vehemently refuse even the thought of trying it, making mealtime a minefield for parents. One day, as we sat down to enjoy our evening’s meatloaf, I noticed my son’s reluctance. I decided to intervene by presenting him with an array of dipping sauces – ketchup being his obvious choice. This clever ploy allowed him to momentarily mask the flavors he was initially hesitant about.
Fast forward a few instances, and my young fussy eater has now developed a taste for meatloaf! The lesson here is that by allowing our kids to add their preferred sauces or seasonings, we’re giving them the agency to modify their culinary experiences, potentially transforming even the most stubborn dislikes into newfound loves.
Treat the Kiddos
When I’ve tried to deny my kids certain treats, I’ve noticed that it only sparks their desire for those things even more. The issue is when they get older and are able to indulge freely, they may not know how to practice moderation, leading to unhealthy habits. To avoid this, I focus on framing healthy options in a positive light, rather than taking away the unhealthy ones.
For example, instead of saying we can’t have quesadillas, I say we’re adding extra veggies and whole wheat tortillas to make them even better. My youngest asked when we could have ‘cheese-rollups’ again, but I explained that these new quesadillas had all the same goodness plus some added color from the veggies. He was satisfied with this answer and went on to enjoy his lunch. It’s all about how you phrase things.
Additionally, it’s crucial to allow your kids to have their favorite ‘kid’ foods every now and then – like popcorn at the movies or baking cookies together. By incorporating healthy foods into their daily life without taking away their favorite treats, you can help them develop a balanced relationship with food.
Make Meals Festive
Imagine if making meals enjoyable could actually encourage your kids to eat their food. I stumbled upon a fantastic recipe at SuperHealthyKids. com that transformed our usual chow mein into a hit with my little ones. What made the difference? Adding fortune cookies as dessert! It wasn’t a major change, but the novelty of not having to visit a Chinese buffet to get these treats put a huge smile on their faces.
Who would have thought such a small detail could get them ‘in the zone’ and fully engaged with the meal? Similarly, if you’re looking to make a Mexican-inspired dinner more exciting, consider starting things off with some crunchy chips and tangy salsa as an appetizer. Alternatively, put on some upbeat Italian tunes to set the mood for your evening meal. The possibilities are endless when it comes to making meals fun and inviting for kids.
Get on Board
When it comes to teaching our children healthy habits, we often forget that actions speak louder than words. Children are keen observers, and they’re more likely to mimic our behavior than listen to our advice. This is why it’s crucial for us to lead by example. If we expect our kids to develop a taste for healthy foods, we must be willing to model the same behaviors ourselves.
In other words, if you want your kids to enjoy the fruits of your labor (literally!
), you need to be actively involved in the process. This means eating what you grow or preserve, and not just relying on store-bought alternatives. By doing so, you’ll not only set a positive example for your children but also encourage them to adopt healthier habits themselves.
Stick to Your Guns
A common challenge in getting kids to adopt healthy eating habits is dealing with their persuasive arguments against our cooking. It’s no surprise that children are clever and charismatic, often making a compelling case for why they shouldn’t have to try new foods. However, as parents, it’s crucial to maintain our resolve and firmly establish expectations. Even when we’re exhausted from a long day, we must stand strong and communicate our commitment to serving nutritious meals.
While this approach may not always be easy, the payoff is well worth the effort. With consistency and conviction, kids will eventually understand that we’re serious about promoting healthy habits, and the resistance can subside.
Praise Your Kiddos
As parents, we often get caught up in what our children should know or accomplish that we forget to acknowledge their small victories. Even seemingly minor achievements, like finishing a meal without complaint, can have a significant impact on a child’s behavior. I recently witnessed this firsthand with my younger son, who is notoriously picky when it comes to trying new foods. He surprised me by eating his lunch without a fuss and cleaning his plate.
Recognizing his effort and praising him for doing a good job brought an immediate smile to his face. This experience served as a reminder that children are incredibly perceptive and responsive to positive reinforcement. When our kids eat well, even when they don’t particularly enjoy the meal, a simple ‘thank you’ or acknowledgement of their efforts can go a long way in encouraging future cooperation.
Food Isn’t a Reward
When we think of rewards, our minds often wander to the indulgent treats that bring us instant gratification – a sweet treat after a long day or a celebratory meal after a milestone achieved. Similarly, parents often use food as a reward for good behavior in children, perpetuating a cycle where sustenance and satisfaction become intertwined.
However, this approach can have unintended consequences on our relationship with food, leading to an unhealthy reliance on certain comfort foods that may not necessarily align with our nutritional needs.
As homesteaders, we strive for a healthier lifestyle by growing our own food and promoting mindful consumption. It’s essential to break this cycle of using food as a reward or coping mechanism in order to instill a balanced relationship with food in our children.
By recognizing the distinction between eating for sustenance versus eating for emotional fulfillment, we can model healthy habits that will benefit them throughout their lives.
It’s not an easy task, I know firsthand. It took me years to reevaluate my own relationship with food and understand the importance of separating nutrition from comfort or reward.
But by acknowledging this pattern and making conscious choices, we can help our children develop a healthier mentality towards food – one that prioritizes sustenance over satisfaction.
Sit Down Together
While the idea of eating on-the-go might seem convenient, it’s essential to prioritize family mealtimes as a way to cultivate healthy eating habits. When meals are devoured quickly and without attention, they can be just as detrimental to our well-being as they would be if we were consuming fast food. By transforming mealtime into an opportunity for connection and nourishment, you’re more likely to make informed choices that prioritize whole foods over processed snacks.
In doing so, you’ll not only strengthen family bonds but also lay the groundwork for a healthier relationship with food.
Three Bite Rule
In our household, we have a rule that everyone must take at least three bites of every item on their plate before making up their minds about it. This is because it can take some time for the taste buds to adjust to healthier food options when they’re accustomed to more processed and sweet treats. Even if your children don’t end up enjoying certain dishes beyond those initial three bites, the fact that they’ve at least given them a try is a step in the right direction.
By constantly rotating healthy food options, you never know when something might click and your little ones will develop a taste for new flavors.
Caves Are for Bears
When it comes to getting your children to adopt healthy eating habits on your homestead, perseverance is key. It’s easy to feel like giving in when your kids resist new foods or refuse to eat what you’ve worked hard to produce, but doing so can undermine all your efforts. Instead, remain committed to your goals and maintain a consistent approach to mealtime. This might mean repeating motivational phrases to yourself, such as ‘I’m not a bear, caves are for bears, not me!
‘ when the going gets tough. Remember that it’s normal for kids to be picky, but with patience and persistence, you can encourage them to develop healthy eating habits. As you navigate this journey, don’t forget to seek support from others who may have faced similar challenges. We’ve provided 18 tips throughout our blog series to help you get started, and we’d love to hear your experiences and suggestions as well. Do your kids enjoy the fruits of your labor?
What are their favorite foods, and what do they struggle with? Share your thoughts and ideas in the comments below.
