Tag Archives: making healthy food choices
If you have thought about eating clean you might want to check out this infographic from Franchesca.net. It shows you how you can clean up your diet in 5 weeks!
On my mission to create a healthy kitchen I am creating a healthy pantry. A pantry stocked with staples that are both delicious and healthful. Here are two lists that I use as a guide when re-stocking my pantry. While I don’t use everything thing from these lists I do pick and choose items that work for me. Hope you find them helpful!
Here are links to my other Creating a Healthy Kitchen posts.
What healthy pantry items do you use?
Trying to help your kids make healthy choices may be challenging, but it can be done. Here are some tips from my ebook “Teaching Kids How To Eat Well: A Series of Healthful Eating Tip Sheets for Kids and Teens” of how you can make healthy eating fun for kids at any age.
Toddlers and Young Children
- Entice picky eaters with whimsical food shapes. Make sandwiches, fruit and veggies interesting by using cookie cutters to transform them in to fun and inviting shapes.
- Encourage your child to invent new snacks.
- When shopping with your preschooler, make picking out vegetables and fruits fun by playing the “Rainbow Game.” Say to your child “Today lets pick out a fruit and vegetable that is yellow,” and work your way through the rainbow.
- At this age kids want to feel like they have some say in what they eat. Let your kids plan the menu.
- Take them shopping with you to buy all the ingredients.
- Let them help you prepare the meal. Kids are generally more likely to eat healthy food when they have helped plan and prepare meal.
- ChooseMyPlate.gov suggests naming a food your child helps make such as “Janie’s Salad” or “Jackie’s Sweet Potatoes” for dinner.
- Oh the wonderful teens! To make healthy eating fun at this age you must think like a teen. Teach teenagers that eating “healthier” doesn’t mean that they need to give up their favorite foods altogether. It is all about balance and for many teens, this means eating the right amount of food.
- Pay attention to portion sizes, not too much and not too little. It also means adding foods with nutritional value to their diet, for example having a smaller bag of chips along with an apple or switching from higher fat chips to pretzels.
- Have your teen help cook dinner. This is a perfect opportunity for you to help him become more knowledgeable about food safety and preparation as well as providing ample time for the both of you to catch up.
Please share any tips you have on getting your kids to eat healthy!
Coming soon my new eBook: Teaching Kids To Eat Healthy: A Series of Healthy Eating Tip Sheets for Kids and Teens
Stop the presses! I am really excited about my new eBook “Teaching Kids To Eat Healthy: A Series of Healthy Eating Tip Sheets for Kids and Teens”
Today my eight year old and I went grocery shopping at one of my favorite places, Berkeley Bowl, for items to prepare for dinner. She decided that we would have fish (tilapia) and pasta (organic spaghetti) for dinner. While she was picking out the ingredients we needed such as Italian parsley, green onions and garlic, she said to me, “mom I see why you love this place, there is so much good food here.”
At that moment I had notice this woman staring in amazement at Ola’s excitement over the variety of parsley and she came over to Ola and said “seeing you so enthusiastic about choosing the produce you want to buy has made my day” the woman looked at me and said keep up the good work mom and she gave Ola a high-five. Ola just looked at me and gave me a big smile! Proud mama moment, indeed!
Our family meal tonight that Ola and I cooked together was grilled tilapia and spaghetti with olive oil, lemon zest, Italian parsley and green onions. We also made ginger and mint lemonade, yum!
Teaching kids to eat healthy and the adage, do as I say not as I do, does not work very well if your goal is to help your child make better foods choices. In a report published on June 18, 2013 in “The International Journal of Obesity,” researchers found that children who saw their mothers exercise and eat healthy were more likely to be active and make healthy food choices.
This study reminds us that our children are always watching and learning from our behaviors, both good and bad. If you want your child to eat more fruits and vegetables they must see you eat more fruits and vegetables. If you don’t want your child to overeat then you must stop eating when you are full. Also, if you want your child to love their body then you must stop complaining about your body and model healthy behavior including making healthy food choices and being active. Practice what you preach!
International Journal of Obesity: The effect of the home environment on physical activity and dietary intake in preschool children.