It’s been four years since I did Sarah Wilson’s I Quit Sugar: 8-Week Program and ditched sugar. By the time I’d finished, I had more energy, a better lifestyle, fewer mood swings and was healthier than I’d ever been.
But the main reason I quit sugar was for my three kids. I wanted to make sure they had the best start to life. A jaw-dropping 280 Aussies develop diabetes every day and heart disease is our nation’s number one killer. I did not want this for my family.
However, kids can be fussy, and when they decide they don’t like a food it can be hard to get them to budge! My youngest two were raised into the IQS way of eating so it feels more natural to them. But let me tell you, all three have had days of tantrums over broccoli!
So how do I get them to eat healthily? Here’s a little five step guide.
1. Education and example.
It starts with you! Lead by example. Our kids are sponges: they absorb our choices and what we do.
Enjoy healthy real foods in front of your kids. Sit and eat with them at dinner. Educate them about the effects of nutrient-dense foods, as well as the adverse effects of junky sugary foods. Use different level of language for different ages. Kids love being equipped with info!
We talk about:
Circulation: “Capsicums help our blood go around our bodies.”
Strength: “Greens give us energy and super-strength!” (My son replies, “Like SUPERMAN!”)
Energy: “Sugary food and drink makes us feel tired and grumpy.”
2. Get the kids in the kitchen.
Put this new knowledge of healthy foods into prepping healthy meals and get the kids to help. I know, I know… mealtime is already a crazy, chaotic time. But give them a little job, a bit of space and it may help you out, too
My two year old loves putting activated nuts or seeds into containers. So much concentration goes into it!
The kids also help out with:
- Sprinkling their favourite toppings on porridge. Nuts, seeds, puffed rice or millet, chia seeds or chopped fruit all work.
- Putting pre-cut ingredients onto sandwiches. Or wraps, salads or pizzas.
- Prepping veg. Cutting mushrooms, chopping the ends off the beans, peeling carrots, mixing batters or whisking eggs.
When they’re hands on, they tend to experiment and taste test the foods they are prepping. Which hopefully leads to them eating of their meal, too.
3. Healthy swaps.
“Outta sight, outta mind!” If the kids spot unhealthy food, they’ll want it! Encourage your kids to get on board with healthier swaps (if they are old enough to understand) and get those main sugary culprits away.
We swap not-so-healthy sugary drinks with water, pimped with a slice of lemon or some berries to make it fun and pretty. Instead of ice blocks, we have frozen coconut water poppers in summer.
I sneak a handful of spinach and even zucchini in a berry choc smoothie. And smuggle veggies into meatballs or fritters. Make sure the greens you use aren’t bitter.
Nachos are also super yum. Swap the corn chips for toasted wraps, breaking into ‘chip’ sizes and grating zucchini or squash in with the cheese.
4. Persist.
It’s too easy to give up on a fussy eater. But try not to ‘label’ these eating habits. This reputation as ‘the fussy child’ will stick, and it’s all too easy for them to start playing on the fact that they don’t have to eat fruit or veg.
Instead, talk about what puts them off their food. Kids go through phases but it’s key to keep exposing them to a variety of veggies, fruits and other foods. If my kids don’t like it steamed… I try roasted. If they don’t like it sliced… I try grated or zoodles!
In the early days, we also encouraged our kids to try a new food or meal each day. They would turn their noses up and some foods only had a couple of bites and that was it. But praising them for having a try was essential.
5. Make it fun.
Make prepping, cooking and eating healthy foods fun!
- Make up songs about food. I rapped about ‘cheesy Broc’ and my son couldn’t stop laughing! ‘Broc’ had a friend named ‘Lee’! Unfortunately, the rap didn’t end well for either of them. And since then, my kids finish all their broccoli!
- Sing and dance while cooking with the kids.
- Get creative and arrange food in fun ways.
- Snap it! Get the kids to take a pic of their (or your) ‘foodie’ masterpiece to share. They’ll feel super proud of their meal!
How have you gotten your fussy young’ un to eat healthier?
Ready to quit sugar?
Join our 8-Week Program now and you could win a trip to Sydney for lunch with Sarah and the team!
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