10 Tips to help get the whole family eating healthy together. No more individualized meals, no more mealtime struggles, and a lot more fun!
You have started trying to eat better but your kids and significant other are still eating Mac and cheese and chicken nuggets. You want to stop making multiple meals, you want to feel like you have support, and frankly, you want everyone else to be eating healthier too! Well, you are in luck! Here are some tried and true tips to help get the family on the same page, even your pickiest eaters!
1) Buy a Healthy Cookbook.
Take the kids with you to the store and let them help pick one out. Getting them involved from the very beginning is KEY.
Once you are home, let kids pick out recipes. Use post-it notes and write the names of the household members who think they would like it and stick the note in the book on that page. As you go through the recipes, talk about the ingredients, what they are, where they come from, and any other cool facts.
Time to prep! Take the ingredients from a recipe you picked, and let the kids search the kitchen to see what you have and what you don't have (hello scavenger hunt!). This is a great time to teach them about expiration dates too!
Make a list of what you need to buy. This ties into tip #2.
2) At the Grocery store:
Make a list for each kid. If you have a younger child, think about using it to help them count and identify colors (ex: two red apples), older kids can learn about sizes (like ounces, brands, etc. Ex: 15oz can of store-brand tomato puree). This also helps cut back on bad behavior at the store because they have something productive to do that they are in control of.
3) Each kid picks:
Each week, one of the kids is in charge of picking a new food to try. You can pre-make a chart to limit what they pick. Some of the parameters on the chart can be "Pick something from the outside isles only" and "No-Allergy food" or "New Vegetable" and "Different Color Veg". I also suggest including a new way to cook the food you might not like as something new to try.
4) Make a Chart.
At my house, charts are Gold. Each time the kids try new food, give them a sticker or star or tally. When they get X number of stickers etc. they get to go somewhere special (maybe cooking class or the splash pad). Maybe they get to pick a new book. DO NOT REWARD with more food like candy. Food should not be a consequence or reward.
5) Let your Kids Serve Themselves.
The more they are in charge of what is on their plate (including quantity), the more they will eat. You may have a rule in place like, you must put a little bit of everything on your plate.
6) Cook Together.
This doesn't need much explanation. However, I will say remember to let go of perfection, have fun, and truly let them help in EVERY capacity.
7) Take Turns Picking or Cooking a Meal.
You can do this one of two ways. Each day of the week is someone's special day to either cook the meal themselves or at least pick the meal. In other words, Monday is mom, Tuesday is Dad, Wednesday is oldest, etc. If you only have 3, 4, or 5 members of your family include combo days like Mom and Kids, Dad and Kids, and who family.
The other way to do this is to mix up who picks which component. For example, Mom picks the protein on Monday, the veggie on Tuesday, etc.
Either way, having the whole family be part of the cooking process and picking what they are eating helps alleviate the stress that can come with "I didn't want that"!
8) Watch Videos.
Pull out good old YouTube, sit down and watch videos of vegetables, fruits, etc. growing. Timelapse videos are mesmerizing for kids! It gets a convo going too.
It is also fun to watch videos about how things like blueberries get from a farm to your table. Including getting to the grocery store. It makes it more interesting and tangible for your kids.
9) Discuss Health Benefits with Kids.
It is important to do more than just say "it's good for you!". As kids get older, start looking up key macronutrients, vitamins, and minerals. Teach them what they do. For example, the chart below is good for younger kids, but use examples like vitamin A is found in orange vegetables and is good for vision.
10) Do Fun Activities.
Do things like taste tests, game shows, cooking competitions, and anything else that makes it less daunting! You can make score cards, do blind taste tests, have judges, and make challenges (think you must cook with x, y, and z).
The more fun the kids have with food, and the more knowledge they are armed with, the more likely they are to eat a wider variety, grow up to eat healthier, and enjoy meal times more!
I would love to hear more about how you make mealtime fun!
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Reach out if you have any further questions at any time!
Jen@momsfitlife.com
Live your life confidently!