Tips for Helping Kids Eat Healthy That Actually Work

Getting our kids to eat anything remotely healthy has become more and more of a battle. It used to be that we had a few staple vegetables they would consistently eat and any fruits we had were gobbled up. Well it seems that when I make dinner, I end up making three different meals, just to try to get our kids to eat something. Those couple vegetables that were once eaten routinely are now consistently eaten by the garbage disposal. It seems that even fruits don’t hold the same cache that they used to.

Houston, we have a problem, and I know I’m not alone here. We have tried various things with some moderate success here and there, but I want to know what actually works. Along with discussing some of my successes and failures, I’ve polled several people on social media to provide us with what has worked for them.

 I started wondering, what should my kids actually be eating? Am I making unrealistic demands? After doing some research, I think it’s important to first discuss why kids should be eating certain things. We don’t need to go into Developmental Psychology or Anatomy and Physiology to know that kid’s bodies are growing and developing. I did want to touch on some areas of the body and why they need certain nutrients, so we can understand more about why certain foods matter.

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Feeding the Brain

The brain takes in the initial nutrients provided by the foods we consume. As adults, we’ve felt that “brain fog” when we have been consuming foods that are high in sugar’s and fats that cause those huge blood sugar spikes and crashes.

With that being said, it’s even more important for kids that are continually learning to have a “clear brain” to process new information and to maintain emotional stability.

The brain is a major organ in our body and likes to eat. Omega-3 fats have been identified as needed to help our brains develop and grow. Protein and B-Vitamins help promote energy for the brain. Iron can help the brain’s concentration. Fiber and complex carbs give the brain that steady energy level. Anti-oxidants help the cells of the brain to function at an optimal level.

Feeding the Heart

The heart needs the right kinds of fats to help it flourish. Too much sodium can have adverse effects on the heart. Providing the heart with the proper nutrients will allow it to do its job and keep the blood circulating.

Feeding the Body

Carbohydrates help give the body energy it needs. Note the difference between simple and complex carbs. Calcium will strengthen the bones in the body, including teeth. Iron is needed for blood circulation and healthy oxygen levels in the blood.

Fiber will promote a regular digestive system. Vitamin C to help boost the immune system. Healthy fats to regulate energy and utilize nutrients. Protein for building muscles and helping to transfer food into usable energy. B-Vitamins like folate to help with healthy cell production. Vitamin A for normal child growth and other health benefits.

As we can see the various nutrients kids need to regulate the important systems in the body, we can hone in on what foods produce those nutrients, so we can determine what foods should be incorporated into our children’s diets. Here are the essentials previously discussed and the foods that produce those essentials:

Vitamin A- Cabbage, Broccoli, Squash, Carrots, Apricots, Spinach, Sweet potatoes, Kale, Red bell pepper, Tomato, Fish, Milk, Cherries, Watermelon, and Liver.

Vitamin B’s/Folate– Avocado, Okra, Beans, Asparagus, Citrus, Broccoli, Brussels Sprout, Spinach, Garbanzo Beans, Beets, Blueberries, Black Eyed peas.

Vitamin C’s-Guava, Orange, Kiwi, Acerola Cherry, Bell Peppers, Kale, Tomato, Papaya, Broccoli, Snow Peas, Strawberries, Pineapple, Brussel Sprouts, Cauliflower

Calcium– Cheese, Yogurt, Almonds, Figs, Tofu, Rhubarb, Collard Greens, Spinach, Kale, Beans, Lentils, Broccoli, Egg Yolk

Healthy Fats (Poly and Mono)-Avocado, Nuts, Chia Seeds, Olive Oil, Eggs, Fish, Dark Chocolate, Cheese, Coconut, Greek Yogurt, Duck

Protein-Beans, Poultry, Fish, Meat, Nuts, Eggs

Omega 3’s-Walnuts, Salmon, Chia Seeds, Flaxseed, Egg yolk, Spinach, Tofu, Wild Rice, Red Lentils, Winter Squash, Navy Beans, Anchovies, Various Fishes

Fiber-Beans, Split Peas, Blackberries, Peas, Butternut Squash, Pomegranate, Pears, Oats, Artichoke, Almonds, Apple, Potatoes, Sweet Potatoes, Carrots, Figs, Popcorn, Banana

Iron-Spinach, Liver, Beans, Lentils, Chickpeas, Shellfish, Red Meats, Broccoli, Turkey, Quinoa, Tofu, Dark Chocolate, Poultry, Whole Grains

Complex Carb’s– Whole Grain Bread, Black Beans, Oatmeal, Whole Grain Cereals, Kidney Beans, Nuts, Chickpeas, Lentils, Whole Wheat Pasta, Barley, Green Peas, Acorn Squash, Quinoa

Now that we know what our kids need for optimal health and development, we can start to look at how we can incorporate these things into our kids daily diet. This is where the challenge lies, we as adults know these are important, but kids have a different idea of what is good for them to eat. After poling several hundred people on social media, these were the main ideas that were proven to work for others, some of which I have tried with success.

Only Buy Healthy Food

 It goes without saying, if you don’t have junk food available, kids won’t be eating it. Designate a special spot in the fridge and pantry for healthy kid snacks that they can have access to when they want.

Keep them in small bagged portions for easy snacking. Limit junk food for birthdays or special occasions. Slice up fruits and vegetables for easy finger foods, and make them more appealing by offering healthy dipping sauces.

Start early

 I think this is a big one. If you can get their palates used to a variety of fruits and vegetables early on, without introducing them to a ton of processed, high sugary foods, then you have a good chance of building a solid foundation for healthy eating habits.

Give them some options for veggies. Instead of “you’re having corn with your dinner” say “do you want corn, green beans, peas or carrots” and it works every time…

Lead by example

This is huge! If you’re scarfing down a package of Oreo’s, while telling them not to eat cookies, it isn’t going to be very effective. If they see that you are making efforts to eat healthy and the junk food is gone, it’ll increase the probability of them following your lead.

Go Buffet Style

One of the best ways I have found is to put out a tray of several options – one of those Tupperware veggie trays. I put various veggies and cut up fruit in the holders, some cheese, pretzels, hummus and pita slices, rolled lunch meat…and sometimes a small treat like marshmallows or something but really just a treat.

There is something about the buffet style that encourages my kids and other kids I’ve watched to eat way more veggies and fruit and protein.

Order Online Meal Options

Programs like Blue Apron always have a veggie side and have different meat options and healthy ways of cooking.

Make Healthy Meals Fun

You can do things like make them into different animals or fun figures (like a Caterpillar of grapes) or something. Create your own restaurant night with menus or have a dinner theme. Use Superhero verbiage or themes. Utilize different types of trays, containers, fun plates, and utensils to make the experience exciting for kids.

Let them Help Cook

If they contribute to the meal prep and cooking, chances are they will want to try it, and if they try it they just may like it.

Smoothies

This is a great option that creates almost limitless possibilities of healthy combinations. Things that your kids would never think to touch like beets or kale, can easily be blended in with sweet fruits that taste good.

I don’t encourage added sweeteners to smoothies (such as juice), but instead using things like dates, pineapple, bananas, and Maple Syrup as great natural based sweeteners. One reader suggested that their favorite healthy thing to offer their kids is a green shake in the morning.

They call it a Yoda drink. (Measurements are all a guestimate.) One cup of water, one cup plain Greek yogurt, one banana, 1/4 cup oatmeal, 2 cups spinach (two large handfuls), 1/2 cup frozen berries (I like the Costco 3 berries in the frozen section) Blend and sweeten with Maple Syrup to taste.

Educate them

Check out any classes, camps, groups, fitness activities, books, apps, or online resources that help kids learn the benefits of healthy eating and why it is good for them. It’s one thing for parents to harp on their kids about it, but learning from outside resources can go a long way.

Educating kids on the purpose of snacks can help as well. Remind them that a healthy snack is meant to tide them over until meal time rather than fill them up, if they are making the right choices their stomach should feel satisfied.

Let them Shop or Plan

Next time you go to the grocery store point out healthy snack options for them to choose from and they can pick out things they want to eat or try. Let them see some of the healthy meal ideas that you have found to see if it looks interesting to them. Getting them excited to contribute and help can go a long way.

Just lay it out there

A lot of suggestions are to try to covertly slip vegetables or visually create a kids appealing dish to get them to eat it. What about the opposite? Don’t try to hide the fact that veggies and fruits are “hidden” in casseroles, smoothies, etc.

Make those the main course. As mentioned, set the right example, show them an apple is your favorite snack, hummus and veggies are a perfect lunch, celery with peanut butter is better than cookies and in general, fruits and veggies are foods to be craved! Make healthy food in the kitchen when you cook, rather than smothering everything with sauces and cheese.

Start a Garden

Gardening is a great way to get your kids excited about eating healthy. Kids will have a blast helping you grow things and going out in the backyard to harvest things they like. Food taste great grown fresh and will contain the highest amounts of vitamins without the chemicals.

Check out my video on YouTube to see all the things I’m growing in my Urban Backyard in the Arizona Desert. Check out my blog post Let’s start a kids garden.

Take the pressure off

Give them what they will eat and build off it. Slowly introduce something new on their plate in small amounts and don’t make a big deal about whether or not they eat it all. This can help them to start trying new things that they may begin to enjoy.

Eat it or go Hungry

This was actually a very popular suggestion, but has never been my favorite. Offer them the food you made, and if they refuse to eat it, then they don’t eat until next meal time. Don’t make special food for them because they say they don’t like something.

Most kids won’t try foods and say they don’t like it. Also, how the food is prepared makes a huge difference. Veggies for instance, boiled vegetables are terrible. Steamed are much better, and a little butter and salt makes them very tasty. Also, drinking milk or juice, and snacking throughout the day will make them feel full, and they may not eat when they should.

Food No-No’s

Sugar– I attempted to go on a Sugar free diet for a period of time and still do my best to reduce as much sugar in my diet as possible. It’s amazing how sugar is in just about everything that comes in a bag, box, can, or plastic container. Of course cookies, candies, ice creams, soda, and baked goods are high in sugar, but sugar is like a shape shifter, taking on many names and forms. Things like yogurt, granola bars, cereals, fruit snacks, things that seem to be healthy are often loaded with sugars.

Artificial Colors– There are all kinds of studies linking food coloring to behavioral problems in children. What’s unfortunate is many of these dyes are added to create more enticing things kids will want to eat, since they look fun.

Trans Fats– It seems that our country has recognized how harmful Trans Fats are to our health and have made significant efforts to get rid of Trans Fat. Trans Fats can still be found in some foods like baked goods, crackers, and cookies. Watch for things that use hydrogenated oils.

Processed Meats– Studies show that the nitrates contained in things like hot dogs and bologna are linked to a higher risk for cancer. These types of meats also are high in “bad fats” which are hard on the heart.

Microwave Popcorn– Research suggests that a substance called Perfluorooctanoic is created by heating the microwave popcorn bags. This substance is considered a carcinogen, which is cancer causing.

I would recommended doing all you can to minimize or eliminate all of these things from your family’s diet. The moral of the story is cooking with fresh ingredients and making things from scratch is going to be a lot better for you.

I realize this can be more time consuming, do the best you can! Also, if you are being suckered by products throwing in healthy buzzwords like whole grains or sugar free to sell you, than you ought to start getting more acquainted with reading the label to see what is actually in the foods you are consuming.

How to win the battle over healthy eating

It’s funny because kids never seem to want to eat when it is time to eat. We will have dinner and the kids won’t want anything, but when bedtime rolls around they’re ready to eat. Meal time can easily turn into power struggles of wanting our kids to sit still, clean their plates, or eat what we want them to eat.

These power struggles become exhausting and it seems little good comes from them. Ok, so now we have several ideas of things we can try with our kids to get them to eat healthier, how do we get rid of the arguments and tantrums that can ensue around asking our kids to have healthy eating habits.

Battle Scenario #1

Parents want their kids to sit still and eat, but kids are continuously bouncing out of their chairs and leaving the table. What are we as parents hoping to accomplish by our children sitting still at the table? I suppose creating civilized human beings has something to do with it. Instead of getting on them about needing to sit and eat, what about teaching them about how we like to sit together as a family so we can share our experiences together. Maybe if we teach our kids that we care more about spending time with them and the experience of being together at dinner, they’ll be more willing to sit a few minutes longer.

Battle Scenario #2

Parents want their kids to eat what was prepared for them, but kids refuse because they don’t like it. What are parents hoping for by getting them to eat what they want them to eat? It definitely is more convenient if kids are eating what is put in front of them and makes meal prep a whole lot easier, but if we put ourselves in their shoes, would we be happy only eating what is put in front of us? I think utilizing some of the suggestions on incorporating the kids in meal prep, could help this battle occur less frequently.

Battle Scenario #3

Parents want their kids to eat everything on their plates, but kids have only eaten a few bites. What are parents hoping to accomplish in this scenario? I think parents are really wanting to see that their kids are eating healthy and getting enough to eat, so they aren’t constantly wanting to snack throughout the day. Well, if as suggested, we are only keeping healthy options available to the kids, than is it really that big of a deal if they are snacking throughout the day? Also, if their snacks are healthy, they should be providing the essential nutrients as previously discussed. We also need to remember portion sizes are much different for kids.

Some additional helpful tips if tantrums occur include:

• • Have realistic expectations for your child.

• • Stay calm and remind them of rules, which, if the behavior continues remove them from the table.

• • Be firm and don’t back down.

• • Point out the positives, like how you enjoy hearing about their day when they are sitting at the table.

• • Redirect them into talking about something they enjoy or have them tell a story.

• If they miss a meal, it’s not the end of the world, they can have a healthy snack later on.

Leaving you with a few snack ideas that your kids will enjoy.

Apple Cinnamon Energy Balls from thenymelrosefamily.com

Banana Zucchini Mini Crumb Muffins from yummyhealtheasy.com

Whole Wheat Goldfish Crackers from superhealthykids.com

Apple Sandwiches from carmelpotatoes.com

Strawberry Smoothie from onesweetappetite.com

Banana Chocolate Ice Cream from modernparentsmessykids.com

Protein Smoothie from thetaylor-house.com

Healthy Fruit Snacks from Thankyourbody.com

Hopefully this has provided you with some new tips or techniques, to create or continue a healthy lifestyle for your family. It can be challenging in the short term, but worth it for your families future. Please comment below, as I hope to hear more about your adventures in healthy eating with your kids and what is working for you, so we can continue this journey together.