3 Things I’m Struggling With When Feeding My Kids (And what I’m doing about it)
Variety
I remember the days when I was doing Baby Led Weaning that both of my kids would eat anything that I put in front of them. They would gobble it up, ask for more, make a huge mess and I didn’t even mind cleaning up because it made me incredibly happy to see them getting in such great nutrients.
Then toddler-hood hits and it stops like hitting a brick wall. One day the variety just stops. And the beige foods creep in. And the requests for cookies, crackers and chicken fingers come in strong.
Their list of “foods they would eat” dwindled and dwindled until they won’t even eat fruits that they once loved and that were a “sure thing” at dinner time.
I’m right there with you feeling like you are trying and trying, and failing and failing, to get them to eat more variety.
But…don’t despair!
The biggest thing I can tell you to keep at the forefront of your mind when cooking for your kids is:
THEIR NUTRITION AND RELATIONSHIP WITH FOOD IS A LIFE LONG JOURNEY
I’m not looking for my four-year-old to eat broccoli, salads and asparagus at every meal. If he did, that’s great.
But what we really want are four-year-old’s who are curious about new foods, who will sit at the table, who watch what you’re eating and who will tell you about their day while you sit together.
We’re looking for 14-year-old’s who enjoy eating as a family, who understand how different foods make them feel and how different foods fuel their body.
And we’re looking for 20-year-old’s who can make a grocery list, shop for food and know how to cook meals for themselves.
I promise you, they will eventually branch out. I mean, look at yourself. Ask your parents what foods you absolutely refused when you were little and I bet some of them are foods that you’ll eat now.
They will get there. So, how can you help them?
Keep offering variety, even if they won’t eat it. Start with small quantities of new foods, eat with them, don’t pressure them to eat something they don’t want and get them involved.
They can’t learn to like foods that they aren’t offered…keep going!
2. Veggie Intake
Anyone else feel like all of the above relates to veggie intake? Boy oh boy…
Veggies are a tough one for most kids. They are more bitter than fruit, they’ve got different texture and green foods are hard to come around to.
Neither of my boys will eat a ton of veggies, and I’d be lying if I said there weren’t days I want to say “just try it!”.
But I refrain and keep in mind that it will come. That exposure is key. And modelling the behaviour is so valuable.
If your kids are more keen with veggies, or you’re wanting to encourage them to eat more, here are some ideas for you:
Include small pieces on their plate so it doesn’t feel overwhelming
Add spices, sauces, seasonings - that includes butter or cheese or dips
Add them to muffins, loaves, pasta sauces - be honest with your kids about what’s in them. Even better, get them involved making them!
Have fun with them - broccoli make great trees, snap peas have a tunnel and carrots are what bunnies like to eat
AND REMEMBER! Fruits have the same vitamins and minerals that are in veggies. They can still have a healthy, balanced diet even if they aren’t a veggie monster like we wish they were.
3. Preference For Snacks
Okay…but can we blame them? Most adults have a preference for snacks.
There’s something about a package and a crunchy snack. Or a package and a sweet treat coming out of it.
We really can’t blame our kids for leaning towards snacks. But we can reframe what a snack is. Snacks don’t always have to come from a package. Snacks can be mini-meals of the whole foods that we already serve - like apples & nut butter, yogurt & fruit or homemade muffins.
You get to decide when food is offered, what food is offered and where it is offered. If a meal is coming up and there isn’t time for a snack, you can say phrases like: “the kitchen is closed, dinner will be in ____ minutes” or “that’s not available right now”.
If you decide to offer a snack, it helps to offer two choices and allowing your kids to pick. That way you can still determine what foods they have access to, but they get to decide what their preference is.
Kids (and adults) thrive on routine. I would encourage you and your family to have set times for meals and snacks. This provides structure and predictability, it allows them to come to the table hungry and it sets boundaries that food is not endlessly accessible to them.
While it may seem like they eat more when they snack all day, most research shows they actually end up eating less.
All That to say…
Even though I’m in the trenches right now and some meals are feeling really challenging, I am sticking with my plan because I know it will work in the long run.
I’m not panicking, negotiating, bribing or hiding veggies in foods.
I am:
Modelling the behaviour by eating dinner with them and enjoying vegetables and salads
Enjoying meals without pressuring them to try new foods
Creating consistency and predictability around meals and snacks
Using calm, neutral language
Offering small amounts of new foods or foods they are still learning to like
It’s tough, I know it. I am in it with you.
These strategies can take time to implement, but they really do bring a calmness to mealtimes when you have a plan and you stick to it.
I know that the long-term journey is worth these short-term struggles.
Are you looking for more targeted support for yourself and your family? Hit the button below and let’s chat about what working with me looks like for you and your family.
