Strategies for Getting Kids to Eat Healthier

Switching to a mostly healthy eating lifestyle is a process. It's not going to happen overnight, and it's not going to happen without some major decisions and actions by you, the parent. It also takes patience! 

Many people think their kids are picky eaters. And there are some picky eaters, super tasters, kids who have issues with consistencies, intolerances, etc. However, the majority of kids these days are not dealing with any of those things! The majority of kids, when they don't want to eat things, are fighting a battle with you. The older kids are, the harder it will be to get them on board, but it's so worthwhile and an invaluable tool to teach them how to nourish their growing bodies. I've come up with some strategies that we employ that I hope will help those of you who feel like your kids only want junk.

1. Don't change everything at once. Try to change something small every week or two. 

2. Don't make separate meals for your kids. Eat together (when possible) and eat the same foods. We rarely serve different meals unless I'm making something that's extra spicy. If I know that my kids don't love something (and that's ok!), I usually have an alternative option. For example, my kids don't love Brussels sprouts, but my husband and I love them. When I serve them, I always have a veggie that my kids do love. And I always put a small serving of Brussels sprouts on my kids' plates anyway. It's an acquired taste!

3. Serve new foods with familiar foods. It's great to explore foods that you're unfamiliar with, too! Commit to one new food/recipe a week, for you AND your kids. Be a great role model and let your kids see you eating new, healthy foods too!

4. Smart Snacking: The only snacks allowed within the 90 minutes before dinner are fresh veggies. Similarly, if a child doesn't eat his/her meal, and then asks for a snack 30 minutes later, don't offer something different than the meal. (Many parents say their kids won't eat dinner but then will want yogurt, fruit, crackers, etc 30-60 minutes later.) Incorporate protein and/or fat in snacks, it will help keep them full longer than just some crackers or fruit. 

5. A successful strategy is having your kids cook, or help prepare/cook new meals. If they have put effort into something, they generally will want to eat it!

6. Don't keep junk food in the house. Don't buy food that you don't want your child -- or yourself! -- to eat. Out of sight, out of mind!

7. Employ a "no screen time" rule for meals. Not having distractions helps turn the focus on the food and company. 

8. Don't use food -- dessert -- as a reward. 

Which strategies do you use at your house that work well?

Memorial Day

As everyone enjoys food, pool parties, and each other's company, don't forget the reason for the holiday today. Thinking of those who gave their lives for our freedom. And on a personal note, my mind is with my dad, who passed away a little over a year ago. He would have celebrated his 65th birthday today.

For our evening meal, I am stealing Skinnytaste's idea of Watermelon Caprese over a bed of arugula to serve with pesto salmon, pesto linguine, and roasted beets. We have had a cookout and BBQ this weekend, so I thought I would switch it up a bit today. 

This dish is everything. Sweet, salty, peppery, crunchy and tender all in one bite. This will not be the last time it graces our table. 

Easy Sunday Lunch

A favorite mix: eggs, tomatoes, and avocado sprinkled with sea salt. 

Weekly Meal Planning for May 23-30

What's on your meal plan this week? Our farm box will have beets, green beans, sweet potatoes, zucchini, tomatoes and lettuce. I'm thinking some sweet potato hash browns will make their way in this week's meals. Maybe a tomato-zucchini-green bean salad similar to this? The forecast calls for a rainy week so I need to have some alternatives to grilling. Here's what I have so far:

Saturday: quick cookout after a full day at the pool including hot dogs, green salad, mac n cheese, mangoes & papaya 
Sunday: BBQ, baked beans, arugula salad and banana pudding for my nephews' birthdays
Monday: pesto salmon, pesto linguine, watermelon caprese over arugula, roasted beets
Tuesday: my oldest's Kindergarten celebration is that evening, so we will have an early meal of scrambled eggs with spinach and sweet potato hash browns
Wednesday: one-pot pasta primavera
Thursday: chicken & zucchini green bean salad 
Friday: out with my sister and her kids Hand Foot Mouth virus is a game changer, we are staying in & trying a new pasta similar to this
Saturday: cookout at a friend's house probably Indian takeout!

Happy Planning!

Breakfast: Make the Most Important Meal of the Day Filling and Tasty!

Breakfast foods are big favorites around here. And not just the kids' favorites. I could eat breakfast food all day. In fact, some days I do! The best part about breakfast is that, generally speaking, it doesn't take long to prepare. Sometimes, I have to be prepared ahead of time. Sometimes, it's a quick "what can I toss together" or defrost. And there are some days that it does take a while! 

We rarely eat breakfast on the go. We don't eat breakfast together very regularly on weekdays, but most of the time, we eat breakfast at the table, at least the girls do. Simpler breakfasts are best for weekdays, especially when it's the very end of school and everyone is just *done*. And sometimes, simple means pulling something out of the freezer. Here is a list of breakfasts we've had lately:

- yogurt with berries (I added toasted seeds/nuts to mine)
- whole wheat toast with avocado and boiled egg slices
- raisin toast with butter, berries
- whole wheat pancakes and berries
- banana with nut butter
- sweet potato hash browns topped with fried eggs (shred the sweet potato directly into a pan with heated butter/oil/bacon grease, stir around until softened, crack eggs into pan)
- omelet with spinach
- cereal* with berries (365 brand honey flakes and oat clusters)


Here are a few other ideas that need to be prepared ahead of time, but can make a busy morning a little easier:

- overnight oats (this is a very versatile breakfast - I just made some with rolled oats, frozen berries, flax meal, and milk)
- english muffin sandwiches (layer: cooked eggs, cheese, sausage/bacon on an english muffin, wrap up in parchment paper and foil, freeze; heat in toaster oven or microwave when ready to eat)
- breakfast burritos (wrap cooked eggs in a tortilla with cheese and salsa)
- egg cups (use muffin tin to bake 'mini' frittatas using whichever vegetables and types of cheese you have on hand; heat in toaster oven or microwave when ready to eat)
- breakfast bread or muffins 
- green smoothie (prepare ingredients the night before, blend together in the morning using these estimates: 2 cups of greens, 2 cups fruit - frozen fruit is perfect! - 2 cups liquid and add in rolled oats, flax meal, chia seeds, honey, nut butter, cinnamon, greek yogurt)

I do try to keep a box of bars as a back-up just in case. It's not often that a "bar" is for breakfast (except for hubby) but it does happen every once in a while!

Two tips:

1. Be prepared: Boil eggs ahead of time. Cut up fruit/veggies ahead of time. Make enough overnight oats for several days. Make some of the freezer sandwiches above. Buy avocados with different degrees of ripeness.

2. Get creative! Use leftovers. Have one burger left? Some vegetables that aren't enough for a meal of leftovers? Quinoa or couscous? Mix (or top) whatever little leftover you have with an egg and there's breakfast! 


What's YOUR favorite breakfast?



*We don't typically have cereal but every once in a while, the girls ask for some. Our go-to brands are Cascadian Farm, Kashi, and 365 Everyday Value (Whole Foods).

Start the Week Off with Meatless Monday!

Meatless Monday, the public health awareness program run by Johns Hopkins, is nothing new. During World War I, there was a campaign started by President Wilson to decrease meat consumption among families in an attempt to assist the war effort. These days, the campaign is for different reasons - health reasons. There are studies that show that a decrease in meat consumption can lead to healthier eating and more positive wellness decisions. After a weekend of unhealthy decision-making, start the new week on the right foot. Get some exercise. Make better food choices. Eat a meatless meal! But how to start?

Many people feel that a meal is not quite complete without meat. If you are in this group, start by focusing on reducing red meat, pork, and chicken consumption but keeping a seafood component to your meal. For example, instead of having a chicken breast and two sides, replace the chicken with a piece of fish. Or in the case of a meat pasta dish, cook shrimp in the pasta in place of the meat. Another idea is to cook portobello mushrooms as a meat substitute. The "meat" is firm and hearty, holding up well between two buns or as the base in a "stuffed vegetable" recipe. More ideas:

When you want tacos...switch out the beef or chicken with quick sautéed shrimp or baked tilapia or black beans. 

When you want chicken pesto pasta...spread pesto on a salmon fillet and broil, serving over a bed of linguine tossed in pesto and a green salad. 

When you want chicken pot pie or similar type of casserole...omit the chicken and double the veggies. (Quick tip: double the recipe, make two casseroles, and freeze one!)

When you want enchiladas...substitute shrimp or beans for the beef or chicken. 

When you want chicken tenders...try breading and pan frying tilapia fillets.  

When you want lasagna...omit the meat and use spinach and sliced zucchini instead. 

When you want a steak…try a swordfish or halibut steak…..or just get yourself a good, juicy steak. ;-)

What's your favorite meatless meal?

Weekly Meal Planning for May 17-21

Here's this week's meal plan:

Sunday: burgers, tater tots, spinach & strawberry salad
Monday: spinach ravioli and balsamic-marinated tomatoes (I have a meeting at 6:30 so I need something quick and easy between swim team practice and my meeting)
Tuesday: zucchini, black bean and corn tacos with avocado slices  
Wednesday: leftover burgers, corn on the cob, kale salad with peaches, feta and almonds
Thursday: pizza (spinach, artichoke & pepperoni)

We have family coming in town next weekend, so the plans have not been made yet. I'm sure we will be spending time at our neighborhood pool so there will likely be some grilling taking place there.