Clean Eating with Kids
What is Clean Eating? Eating food at its most natural state or as close to it as possible
10 Commandments of Clean Eating
- Balance your meals/snack: fruit, veggie, protein, & complex carbohydrate (like a whole grain or starchy vegetable)
- Eat regularly, 4-6 meals a day within portion sizes.
- Buy Organic: making meat, dairy, eggs & Dirty Dozen priorities (ewg.org/foodnews)
- celery, peaches, strawberries, apples, domestic blueberries, nectarines, sweet bell peppers, spinach, kale and collard greens, cherries, potatoes, imported grapes, lettuce (leafy green veggies)
- Get label savvy.* Look for less than 3 ingredients. (On the 4-5 digit bar code on fruits and veggies 3 or 4= conventionally grown, 9= organic, 8=GMO)
- Avoid processed, fried & refined foods by sticking to whole grains.
- Drink plenty of water in reusable canteen. Limit red wine (juice) to 1 glass a day.
- Eat healthy fats (walnuts, avocados, flax).
- Eat local and humane.
- Slow down.
- Do it as a family.
Make a Health Goal:____________________________________________________________
Predict Obstacles: Strategies for Success:
1.__________________________________ 1.________________________________
2.__________________________________ 2.________________________________
3.__________________________________ 3.________________________________
“Kids expect to grow up with their eating the same as with every other activity… You can’t really make hard and fast rules about what do do with kids eating, because there are always ex- ceptions. Instead...pay attention to your child and keep track of what works and what doesn’t. ” -Ellyn Satter
“You are in charge of what your child’s food education”- Karen Le Billon
Strategies to Encourage Good Eating Habits
1-Build trust. Honor your child’s tastes, but don’t cater to them.
- Teach how to politely express opinions.
- Allow to taste and take it out.
- Involve kids in meal planning (Eat a rainbow challenge)
2 -Plan snacks like meals at regular times (no handouts, eating while standing at the fridge)
4-Don’t reward with food. It teaches kids to value the food.
5- Adventure together. (“You don’t have to eat, but come to the table and keep us company.”)
Use positive reinforcement, praise and demonstration of family taste preference.
Eat the diet you want for your child-only permit healthy food in your home.
3- Understand your child’s development and set up for success by building in support.
You decide what your child eats, they decide how much.
Serve small portions & let your child ask for more.
(AHA) limit added sugar to 12-16g (for 4-5, & 3 yr. olds respectively)
Treat eating as the social skill it is. No nagging, bribing, or hovering.
Don’t call your child picky, fussy or difficult in regards to eating. And don’t compare!
Strategies to Get It Done!
- Getting the family on board: Make simple swaps. (Label Game) There are no bad foods, just less nutritious. Allow for repeated exposure. Ensure success. Remove competition.
- No time- Use precooked grains, prechopped veggies, flavored vinegars .
- Eating Out- Sustainable Responsible Restaurants; Order off Menu; Talk to the waiter. Don’t order kids meals-they make it easy to eat unhealthfully.
- The Table is a classroom-Model, Model, Model! Foster positive food associations-no nagging! Use resources away from the table.
- Parties- Pre Eat the Healthy Stuff; Offer to bring a veggie/fruit tray
- Dessert: Mostly fruit (switch it up with dark chocolate, yogurt or cereal)
- Get Kids involved: Eat (Drink) A Rainbow, check at store, Individual sized treats, Meal Planning
- 90-10 rule- Remember this is a process, expect to have ups and downs. Work on 1-2 goals over several weeks.
Handouts
Green Smoothie Chart: This is not the one I gave at the meeting, but I gave away my original;) (http://goodcleanhealth.com/blog/recipes/good_clean_health_superfood_green_smoothie_guide/
Resources for Kids
-SuperWhy video: Hansel and Gretel- A Healthy Adventure (http://www.youtube.com/watch?v=rwHXRim0UoE)
Red eats too much sugar and doesn’t have energy to play.
- Fizzy’s lunch lab- Games, videos, recipes, songs
-Eat Healthy, Feel Great by William Sears, MD.- Stop Light System to catagorize foods
-I Will Never Not Ever Eat A Tomato by Lauren Child- Charlie uses his imagination to get Lola to try some foods on her “never eat” list.
Resources for Parents
How to Get Your Kid to Eat...but not too much by Ellyn Satter
Disease Proof Your Child: Feeding Kids Right by Joel Fuhrman, MD.
Fearless Feeding by Jill Castle and Maryann Jacobsen
French Kids Eat Everything by Karen Le Billon
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