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As a nutritionist, parent of two teenagers, and long-time instructor for the Canadian School of Natural Nutrition I am often asked by well meaning and sincere parents how to ‘get’ kids to eat healthy foods. I approach this question from many angles ranging from the very practical to the philosophical.
The first thing to remind ourselves of is that we don’t get anyone to do anything, really, even if they are our children. The most important influence on our children is our own actions. This means that over time if our children see us making healthy choices and sincerely enjoying real food this becomes the seed for future attitudes regarding their body and food. Also, if food and mealtime is fraught with struggles and arguments this can set up the possibility of ongoing power struggles, emotional eating and poor choices. Not to worry, all of this can be undone with willingness and love. So check your own attitudes toward healthy eating … any unresolved issues that you have will be reflected back to you, often by your own children. For example, if you are feeling guilty about the ‘treat’ you had last night you may find yourself nagging your child about the junk they’re eating today … if you get angry at your child for complaining about the food, maybe you’re less than thrilled about the meals you’ve been preparing lately.
There is story about a woman who went to Gandhi to ask him to tell her daughter to stop eating so much sugar. Gandhi told them to come back the next week. When the woman arrived with her daughter, Gandhi then told the daughter to stop eating sugar. The mother asked why he couldn’t have told her that last week. Gandhi replied that he had to stop eating it himself first!
For the sake of clarity, I have created a list of pointers that I hope will be helpful for the whole family. Apply the ones that feel most natural for now, and most of all enjoy nature’s abundance!
- Let go of control. Trust that children will naturally make good choices over time if they’re given the freedom to make their own selections and experience the consequences.
- Get children involved with meal planning and preparation... ask them what they like and alter their favourite recipes by using whole food alternatives and adding more vegetables, little by little …
- Hearty soups are a great way to serve legumes and vegetables to your children … mine have always loved them and they’ve regularly served as part of lunch or dinner and even snacks.
- Bring children shopping at the health food store and let them make choices.
- Choose restaurants with healthy choices. Children get mixed messages when whole foods are served at home and then it seems to be okay to eat fast food. Thankfully there are more and more health conscious restaurants.
- Talk to your children about how food can affect their bodies, minds and emotions, without lecturing.
- I choose not to have any processed food in the house. My experience is that there are plenty of opportunities to have more than enough poor quality offerings outside the house at friends’ houses, restaurants, etc.
- Pile fruit in baskets in a prominent place in the kitchen. Wash and slice fruit and vegetables for children for snack time. Enjoy these with nut butters or dips.
- If your children are feeling tired or sick after eating junk food gently help them to draw the connection.
- Allow wholesome eating to become a priority in your family’s life. This means making time to shop for high quality food, to prepare it and of course to eat it. Try to have at least one meal together as a family everyday.
- Use a little sea salt, butter or cold-pressed oil on vegetables.
- Find healthier alternatives for your children’s favourite foods (sparkling juice instead of pop, a fruit and nut bars instead of candy, homemade macaroni and cheese, etc.)
- Serve a wide variety of foods throughout the week. Ask that your family be open to trying new dishes. In our house there was an agreement to at least try everything. Surprisingly, some of the foods my daughter used to fuss about are now her favourites. Connect with other families who have made similar commitments around healthy lifestyle.
Here is a great way to get your children to eat root veggies – Poutine! Use local ingredients found at your farmers market or health food store. Start by making the root fries. While they’re in the oven, prepare the simple Tamari Cream Gravy and grate some raw organic cheese (L’Ancetre or Bio D’Antan are commonly found at health food stores – you could also use goat cheese). To serve, place fries in a shallow bowl, sprinkle cheese over top and smother in gravy. Serve with a big green salad. Enjoy yourself! |
RECIPE - POUTINE
ROOT FRIES
8 cups root vegetables: combination of potatoes (white, gold, red, blue), yams, beets, carrots, parsnips, butternut squash, rutabagas, cut into ‘fry’ shape. There are many kitchen gadgets available to do this, but you can also do it by hand. You do not need to peel the vegetables, just scrub well.
1 cup sliced leek, onion and/or whole garlic cloves (optional)
2 Tbs. ghee (clarified butter), coconut butter or olive oil (or a combination)
Sea salt to taste, Celtic is excellent
Rosemary and/or basil and/or thyme and/or sage to taste (try ½ tsp) - optional
- While preheating the oven to 375 F., melt the ghee or coconut butter on a cookie sheet or roasting pan. Add prepared vegetables and toss, adding herbs and salt until coated.
- Return tray to oven and bake for 30 to 40 minutes depending on desired crispness.
Serves 4 - 6
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TAMARI CREAM GRAVY
1 Tbs. each butter and olive oil
4 Tbs. light spelt flour
2 cups water
3 Tbs. tamari
- Gently heat butter and oil over medium heat.
- Slowly stir in flour, little by little, until it forms a smooth paste. Cook for 1 minute stirring constantly.
- Still stirring, add water, little by little, to form a smooth thick sauce, using a whisk if necessary.
- Add tamari, still stirring constantly.
- Taste and adjust seasoning.
- You may also have to add a little more water (or add any kind of milk) after this gravy sits for awhile.
Makes 2 ½ cups |
In addition to being a senior instructor with the Canadian School of Natural Nutrition, Caroline is a yoga and meditation instructor and energy worker dedicated to helping people to heal in all ways using natural laws. She is the author of the book Enlightened Eating and the CD Open Heart Meditation. See www.carolinedupont.com She will be lecturing at Nature’s Emporium in Newmarket on Wednesday November 7th from 7.00 to 8.30 pm. See store for details.
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