HEALTHY EATING

9/4/2017

The battle between fruits and veggies vs. junk food is a universal issue in the United States. Pound for pound the privileges of living in a first world country isn’t without consequence. Americans are facing problems with obesity due to the larger portions that are served and lack of activity. This post is all about trying to get your children to eat healthier to avoid obesity and promote a healthier lifestyle.

As I’ve mentioned in some of my previous posts, I am no expert. I am however super fortunate to have a network of Mothers that are. I enlisted the help of an excellent contributing writer who knows a little more about healthy eating than I do. Nataki Williams is the Owner and Operator of Vital Dining an amazing health conscious restaurant located in New Jersey. She provided ways to stay sensible and tips to encourage healthy eating

As a mother of a temperamental toddler (3 yrs old), I know the pressure to feed your child healthy meals can sometimes be overwhelming. One day they like something and the next day its nasty. Vegetables are often left untouched, and the only thing they will eat is instant mac & cheese. I am co-owner of Vital Dining (www.vitaldining.com) which focuses on healthy food with a Caribbean twist; our goal is to introduce flavors and combinations that fuel and inspire a positive lifestyle. This puts, even more, pressure on me to get my 3yr old daughter to eat her vegetables lol.

Nataki Williams
Owner/Operator
Vital Restaurant & Juice Bar

Three things to help keep your sanity:

Be Patient with them and yourself: It's perfectly normal for your toddler to be a picky eater. Keep in mind that this is only temporary. Like in relationships, you should pick your battles. I promise them eating chicken fingers three days in a row won’t kill them. Release the expectation that your child will eat a “perfect” meal every time. At this age, they are starting to practice their independence, and food choice is their favorite way to display it.
They do what they see: The best way to get a child to eat healthy is for you to eat healthy. If they see you drinking water several times a day and eating fresh fruit, they will eventually want to as well. You can’t eat potato chips and tell them to eat carrots. So if you are early in your health journey that’s fine. Trust that as you change they will as well. If you are a seasoned health nut, don’t worry they will join the family eating habits soon. Having my daughter was and still is motivation to continue to improve my dietary habits.
Honor their individuality: Our toddlers may look like us, but they are their own person. We should respect their individuality. Pay attention to their texture preferences and dislikes, the types of flavors they like, do they like savory or sweet. When my daughter first started eating solids, she didn’t like it when things were too smooth; she preferred chunky. Honoring their preferences will make dinner time a little easier.

Tips to help get the veggies in:

Sneaky mac & cheese: Whole Wheat Pasta, Milk, Puree of Cauliflower & Zucchini, Cheddar & Monterey Jack Cheese.
Add your favorite mixed vegetables to rice or pasta
Water down their favorite juices when you buy them. Pour half the container into a separate bowl and fill the other half with water. That way they won’t know that you are watering it down and they are getting less sugar.