Tired Mom Tips for Family Nutrition

Have you heard about the teen who went blind from his “picky” eating diet? Shocking and rare in developed countries, but it could happen. You may have also heard about the Weight Watchers app for food tracking for kids. This caused quite an uproar with some dietitians and health professionals. Both of these topics served as great conversations starters to talk nutrition with our kids.   Yesterday, my best friend, fellow mom, and wellness professional were discussing feeding our children and how we hear some moms talk about cooking separate meals for their kids because they won’t eat what they eat.  We ended up having a great discussion that had to be cut short and I sure do wish we recorded it. Let me see if I can sum up a few of the important points.

1.       Feeding your kids might not be the easiest thing, but it is part of our job as a parent along with clothing them, keeping them safe, getting them to sleep, educating them, teaching kindness and empathy, and the rest the things that will help them develop into fully functioning, independent adults. Nutrition is part of the foundation. If we don’t have a strong foundation, how can we build anything? How can kids function in school if they don’t have breakfast? What happens when they burn through that sugary pop-tart and it is just 9am? Research shows that there is a link between learning, behavior issues, heath, sleep, productivity, and mood and what we consume.  Every meal won’t be perfect, but a little effort can go a long way.

2.       Ultimately, we play a large part in the eating habits our kids develop and carry on through the years. Do we eat things like hot dogs and fast food – Yes. But we do so as a family, occasionally, and nutritious items are also on the table. Between the two of us, Jackie and I have 5 kids age 4-9 and we both have struggles at meal times. I have one who starts complaining before he even sees what is on the table.  It isn’t my job to make their favorite food each meal or spend additional time cooking something separate for them.  How will this expand their diet and increase the foods they will eat? How will this approach of always giving them only the convenience foods they want help them develop as a well-rounded person?

3.       Parents are tired. We get tired and face so many battles with our kids. Sometimes, it is the simple act of putting on clothes. We start with the best intentions of what raising children will look like. I remember saying things like, “my kids won’t watch tv or have ipads!”, “my kids won’t act like that!” oh how little did I know!  But the reality is, we can easily get worn down. We choose our battles and many times, by dinner time, we are exhausted and don’t have the energy left.  This reflects our own health habits and by skimping out on dinner, we are just sending the message to our children that nutrition isn’t important.

4.       Kids are primed to learn about nutrition.  You don’t have to be a dietitian to understand we need to eat lots of fruits and vegetables, whole grains, and lean meats. We know that some foods provide absolutely no nutritional value but will always have a place in our diet. Talk about these things with your kids!  Help them to understand the WHY behind the “NO, you can’t have that” when they ask for a 2nd lollipop after they just at a cupcake and juice box at a party. I would ask things like, “Do you need the quick energy now because you are going to be very active?” Or ask them to connect with their bodies, “how does your stomach feel right now?”, “Let’s have an apple first and see if you still need the lollipop after.” “Are you really hungry or just want something sweet?” 

As a mom or parent, it is our responsibility to set the example around so many things in this world and nutrition is one of the areas we can make a huge impact. Be mindful of the habits you have and the food stories you have created and how you are passing them along to your children.

Fit Mama Can Cook – We can’t solve this in one meal, so let’s start with simple tips that might make mealtime easier.

·       Make changes slowly. If the kids normally eat 2 pop tarts for breakfast, try 1 pop tart accompanied by sliced banana and a glass of milk?

·       Offer at least 1 option you know the kids will eat. For example, we had steak with mashed potatoes and a salad. One of my kids only ate steak, one ate mashed potatoes with tomatoes from the salad, and the third just ate the salad. 

·       Let kids in on the planning and shopping. You might be surprised what they ask for and want to prepare. Have fun with it!

·       Slip in veggies or fruit at meals. Jackie is known for blending up veggies into her tomato sauce and I have been known to mix in pureed butternut squash into mac and cheese. Fruit can be on the dinner plate also!

·       Let go of expectations for yourself, your kids and the meals.  Start with a few small changes and slowly grow together.  Don’t beat yourself up if it doesn’t go as planned as there will always be another meal to try again!

For additional resources, check out choosemyplate.gov for children specific information and activities, family friendly recipes and tips. If this isn’t enough, talk with your child’s pediatrician and ask for a referral to a dietitian.