Ask A Dietitian: “My kids are on the go all the time. How do I handle all the junk food they’re given outside of my home?”
Introduction
Trust me – I get it. It was much easier to control what my kids were eating when they were super little and with me 24/7. But now that my kids go to school/preschool and are constantly getting snacks after soccer games, church, birthday parties, friends homes, etc., it’s more challenging.
It’s easy to want to over-control what they’re eating away from the home, but this can cause food fear and make them want those foods even more, eventually leading to an unhealthy relationship with food.
Tips To Keep Kids Eating Healthy
Some tips to making sure your busy kids are well nourished.
1. Eat At Home As Much As Possible
This is the one place you’re completely in control when it comes to what foods are coming into your home. Make these meals count. Offer a wide variety of whole, nutrient-dense foods.
2. Plan Ahead For Events
Right before heading to an event where you know a lot of sugar-packed or processed foods will be offered (like a birthday party), load up your kids with some protein or a healthy snack. For example, a piece of fruit with some nut butter/nuts/seeds or a serving of fruit with a cheese stick. Number one, this will help their mood. Number two, they won’t be as hungry to eat a lot of the other foods offered at the party.
3. Give Your Kids Food Freedom
When you’re at a family gathering, birthday party, etc., let your children decide what they want to eat. Food freedom is important to teach at a young age. Yes, you can encourage them with their choices, but too much pressure or control doesn’t give them the food autonomy they need. They will learn how certain foods make them feel over time. My 8 year-old son will now often turn down cupcakes/dessert and will say “that’s too sugary and makes my belly feel weird”.
4. Provide Your Own More Nutritious Option
If you’re going to a potluck-style event, be the one who brings the fruit tray, homemade protein balls, or whatever more nutritious food you know your kids will enjoy, and you’ll know there will be at least one healthy choice for your kiddos.
5. Educate Kids About Food In a Healthy Manner
Educate your kids about different foods and what they do for your body BUT NOT OUT OF SHAME. Please do not call foods “good” or “bad”. “Strawberries have a lot of vitamins like vitamin C that keep you from getting sick”. “Candy tastes really sweet because it has a lot of sugar. It’s a fun treat, but too much might make your body feel weird”.
Summary
Like a lot of things in parenting, control what you can, let go of what you can’t. Hopefully these tips will serve as a helpful starting point the next time you need to navigate dining outside the home!
By the way – need help with nutrition for your kids? Book a consult call with me!
