It can get stressful when it comes to encouraging kids to make healthier and more mindful choices with their food. However, here is a well-known fact; it doesn’t have to be. The most nutritious meals are often the simplest. What’s important is that they are aware and educated of the food that is going into their bodies. When they’re involved, they feel in control. When they feel in control, the will to experience new things grows greater. It is totally possible for fruits and vegetables to be a part of every meal and be enjoyable for every family member.
In the beginning I was no stranger when it came to that infamous battle at dinner time when I would set my oldest son’s plate on the table. I truly would get so anxious thinking about the reaction I would receive and whether or not he’d be going to bed hungry! What’s the trick? Stop over-thinking it. The beautiful part about kids is that they won’t go hungry or starve; they’re much more in tune with their bodies than we think they are. The moment I stopped stressing over meal time becoming a scene from Braveheart; the more relaxed my son was. He may not have been willing to sit and eat with us in the beginning but it did decrease the tantrums about having to sit and eat with us by 100%.
Don’t get me wrong, we still have tiring battles with our kids. Our lives aren’t always smooth sailing and despite our best efforts we get off track. Even on the days where we don’t feel like cooking we still keep our routine the same. When you have a sensitive child that requires some extra thought; keeping a more or less structured routine will truly save your life!
Like I mentioned before, children love feeling like they hold all of the power. Even as babies one of the only things they truly have control over is their sense of taste, what they put in their mouths and what they don’t. There are ways you can use this to your advantage and ensure your little’s are getting a substantial amount of nutrients to encourage a happy and healthy diet.
Favorite Tips:
- Involve them in grocery shopping; teach them about certain foods and their benefits! It also doesn’t hurt having extra sets of hands to help load and unload the cart.
- Give them jobs when it comes to meal times. Encourage them to help set the table, give them options on what fruit and veggies are going into their smoothies as well as teach them the certain benefits they’re getting from them and definitely let them mix the muffin batter. A little mess never hurt anybody.
- When it comes to snacks, let them pick something from the fridge. You’ll be surprised at what they choose! Keep some of your favorite veggie loaded recipes prepped and on hand for quick fixes. (Side Tip: Muffin Tin snacks/meals – Put out a variety of finger foods that are sorted in a muffin tin, and then your little’s can pick and choose what to try next. It keeps it fun and exciting!)
- Let them help take part in the recipe creation! There is nothing more satisfying than enjoying something you’ve made from scratch.
- If you too are worried about the outcome of meal time’s one thing that might help is giving your little guy/gal warning ahead of time. This is the exact same as the warnings we need to give before leaving a play date or when it’s getting close to bedtime. Let them know how much longer till their meal will be ready! This gives them time to prepare and could possibly relieve some of that anxiety for both of you.
- Don’t force it. It takes time for kids to understand the meaning of conscious eating. Always keep the topics of food coming from a positive and beneficial environment.
Do you have a picky eater? Share with me your tips and tricks for incorporating fruits and vegetables in their diets or how you educate your kids when it comes to good nutrition. I’d love to involve them in my play book too!