It's 7am and you're getting ready to make your little angel a healthy breakfast.
Up until this point, the morning has been going very well. But it seems that when it comes time to eat, your little sweetheart evolves into the ever-dreaded cookie monster. She refuses to eat anything she hasn't picked out herself, which usually includes some sweet treat that has no business being part of the breakfast menu. (And you can forget about getting her to consume anything green.)
A battle is about to ensue....
and your ability to win comes down to sheer willpower. Who can stand their ground the longest? Sadly, when you need to be out the door in time for school, there's little time for this battle. So, you throw in the towel and tell yourself, "One cookie won't kill her..." Your rationalization might even be true, if this battle weren't fought on a daily basis.
If this scenario sounds a bit familiar, don't fear. Here are some simple strategies to tame your little cookies monster. And they won't have you pulling out your hair. (You need to keep what's left of it.)
#1 Teach Your Child About Nutrition.
Read fun books together that promote healthy eating. (I love Little Pea by Amy Krause Rosenthal, but the best books will vary by age.) Use this opportunity to create conversation about why healthy foods are better than junk foods. Speak in a language your child can understand. For example, if your son loves to run around the playground for hours, explain that almond butter helps him run and climb, by building muscles, and that apples give him energy to play longer. Eating lots of junk foods, by contrast, can make him more likely to get sick, which means staying home to rest and not getting to do the fun things he loves.
Then, guide him to find the healthy options and steer clear of the junk foods. Better yet, when he eats well and gets to play for a long time, mention to him... "Aren't you glad you ate that banana before we left the house? You were able to play on the jungle gym for a whole hour, because it was healthy and gave you so much energy!"
#2 Make Healthy Eating Fun.
There are a number of options to help you make a game out of eating healthy. Many offer rewards and other distractions that help keep your child motivated. My favorite game is called Crunch A Color. Your child receives points for eating whole foods in a wide array of colors. The healthier the food, the more points earned. At the end of the week, if the desired number of points is achieved, your child earns a reward. Just remember to make sure the reward isn't junk food! (Think stickers, a trip to the playground or a play date with a best friend).
#3 Offer Tasty Snacks that are Healthy, too.
Just because it's healthy, doesn't mean it needs to taste like it. :)
There are plenty of quick, healthy snacks that kids love. You just have to figure out the ones that best suit your child's palate. And remember, when kids are young, their taste for foods evolves very rapidly (as does their need for certain nutrients). So, let them guide you somewhat and don't be afraid to reintroduce foods they didn't like in the past. The food they wouldn't touch last week, may be their favorite this week.
To get you started, try this simple snack:
Organic Celery Sticks with Almond Butter
Celery is on the "Dirty Dozen" list, so it's very important to purchase organic celery. Then, all you have to do is rinse, spread with almond butter and cut into bite-sized pieces. I use organic almond butter, with a touch of sea salt. Be sure to get the type that does NOT contain added sugar.
Celery with almond butter is slightly sweet with a delicious crunch. I find that most kids really enjoy this snack, especially if you let them help you make it!
Keeping your kids on the right track is no easy task. Promoting healthy eating requires effort and will have its ups and downs. And children go through phases, so they keep you guessing. Just do your best and don't feel guilty if you have a bad day. We all do (even as adults!). You can always start fresh tomorrow.
For more helpful strategies and kid-friendly recipes, look for my upcoming Happy, Healthy Kids Workshop, this September at the Ridgefield Recreation Center. It's open to both members and non-members. I hope to see you there!
-Meredith
