As I continue to ponder how I can help individuals (kids, too!) create sustainable eating habits that lead to better physical and mental health, I wonder how we got to this place where families are sitting down to a buffet every night where more than one meal is prepared (or purchased). Often it's the kids' food that looks different from that of one or both parents. I can't believe I'm saying this, but "WHEN I WAS A KID", there was one meal and you ate it. Or you ate the parts that you liked and fed the rest to the dog (when no one was watching).
It's concerning that the message to kids is that the only foods suitable for their discerning palates are mac 'n cheese, chicken nuggets, pizza and hamburgers. It's as if the kids menus have mandated that children can only eat foods that are beige. On the other side of the table, you may have a parent who is attempting to eat something a little more colorful.
Am I suggesting you never take your kids out to dinner and that you must stock your fridge with only fruits, vegetables, grains, etc.? I am doing no such thing. At some point, kids will be able to make 100% of their own food choices, and you want to prepare them for that. The goal is for everyone to enjoy eating while increasing knowledge and awareness of what foods benefit our mental & physical selves. I wouldn't begrudge you eating food purely for enjoyment (sometimes). I will suggest that eating too many processed foods or too few nutrient dense, fiber rich foods won't make you feel great. It could also move you toward chronic lifestyle diseases, unnecessary medications, inflammation, etc.
I will also tell you that I am by no means preaching from my ivory tower. I am working through all these things in my home on a daily basis. In the past, I would often make my now teenage girls separate meals that I thought THEY would eat....typically the beige food mentioned earlier. Looking back -why would I put food on the table for my kids that I wouldn't touch with a ten foot pole? We then wonder why our teenagers suddenly don't proactively seek out broccoli and sweet potatoes or (maybe worse) start feeling the need to diet or restrict food. Although I'm pretty confident that my kids know what foods contain more vitamins, fiber, etc., they would prefer to eat chips and guacamole for dinner.
Now we all know someone whose kids NEVER ask for Lucky Charms or ice cream and prefer kale chips to french fries....but I don't think they are the majority. For most of us, helping kids establish healthy long-term habits is a challenge.
Here are a few ideas to help you prepare (yes, I said PREPARE) a single meal and cultivate some healthy eating habits for the whole family. I'll also suggest that you not demonize certain foods or food groups i.e. I can't eat too many carbs, cake will make you fat, etc. It's not helpful.
1) Focus on ADDING in extra nutrition to normal favorites vs. going cold turkey (pun intended) on the meals in your normal rotation. For example, mash up some black beans (preferably oil free), diced mushrooms and/or onions when cooking "meat" for tacos or enchiladas (we use plant based meat, but it works the same if you're using ground beef). This will provide valuable fiber as well as other nutrients without drastically changing the flavor. This addition also works for enchiladas or other ground "beef" recipes.
2) Pizza (yes - pizza gets its own segment!). First, try making your own. With rare exception, anything you make at home will contain less fat, sugar or salt than anything you have delivered or eat in a restaurant. Look for a veggie or two that is acceptable to the troops (truth be told, this has been a challenge in my house....wish I had been more consistent with this when the kids were small). Other options are reducing or ditching the processed meats and going lighter on the cheese (go completely cheese-less or try a nut-based cheese if you're working on a plant based diet). You don't have to go crazy- you can throw toppings on whole wheat pita or a thin bagel....making your own pizza dough can be fun, but may not be everyone's Step One.
3) Make a habit of putting out a fruit or veggie (or both) on the table, regardless of whether it "goes" with the main meal. Your kids (or spouse) may be skeptical of the crispy tofu tacos that you've presented to them, but they'll at least have some apples or berries to enjoy....and they won't starve to death. And after a few tries, they may realize how delicious those tacos are!
These are one of my faves (recipe below) and my kids will eat them!
3) Give kids or other family members some choices or have them help you prepare meals. If you're single, you may have less help in the kitchen, but it will easier to get agreement on what to make! I understand that cooking together sounds all kumbaya (and impossible) when Joey has baseball practice and Chloe has piano lessons, and it is possible to carve out time here and there. The key is finding a meal that contains some nourishing ingredients but isn't too "out there", or see tip #1 and make some adjustments to something you know they like!
If you have really young kids (or know someone who does)....take it from me and start now with the "one family, one meal" approach. Most of us survived without mom or dad making us a special meal every night. For those of you working with a family that is more set in their ways....take baby steps. It doesn't need to be perfect and it's not all or nothing. Helping ourselves and our families create healthy habits for the long haul can take some time.
Please share any other suggestions you have!
Also, here is the recipe for the crispy tofu tacos mentioned above. They are FANTASTIC! Also, if you live near a Trader Joe's, I suggest using their High Protein Organic Super Firm Tofu.
All the best,
Michelle
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