A Guide to Clean Eating for Kids
Everyone has different parenting styles, ideologies and ways of upbringing. However, the one thing that is common in all these differences is that — as a Parent we always want to give the best, and nothing less than the best to our children. When it comes to food, nurturing our child with a good, wholesome diet is obviously essential, and something that we all strive to do. Yet, sometimes with our busy schedules, it is easier to just give in to the kids, and let them eat their sugar or use a screen to distract them with their favourite cartoons.
So, we are here to give you a quick guide to clean eating for your young ones: What does it mean, why is it so important, and some quick tips on how to make clean eating a part of your daily routine.
What is clean eating?
Think of it as feeding your family with healthy, happy, home-made food. No artificial additives, preservatives, or excessive processed stuff. It’s about nourishing little bodies with real, wholesome ingredients.
Why is clean eating important for everyone, and especially kids?
Clean eating is important and has big benefits for all ages. There are some direct positive benefits for young children. Clean eating means that your child intakes a powerhouse of nutrients. This gives them an energy boost and healthy weight compared to processed foods which are often loaded with sugar and unhealthy fats, leading to sudden energy highs and crashes. The right nutrients are also crucial for brain development and function. Clean eating can help with focus, memory, and learning in children. It also contributes to strong bones and teeth, which form in the early years. Kids learn by example. By prioritising clean eating, you're setting a positive example for them to develop healthy relationships with food throughout their lives.
How to establish healthy eating habits in kids?
1. It all begins with you!
Establishing healthy eating habits begins with you. Kids, and even pre-teens are adaptable and impressionable human beings. They learn from observing more than when being told. So, let’s get them to copy the right kind of eating, by eating right ourselves!
2. Create a set routine.
A little structure goes a long way. Following an approximate routine for every meal of the day, allows you to plan when, what and how your child is eating. The when and what your child eats ensures that they are getting adequate nutrients and not remaining hungry for extended periods of time. How your child eats is equally important. Are they thankful for the food and enjoying it? Are they surrounded with loved ones? Is meal time easy and happy, or is it becoming an unwanted chore?
3. Sometimes no, sometimes yes!
On a daily basis, let’s swap those sugary snacks for a healthy alternative, but one that still tastes yummy. (Adults are not having a dessert that tastes bad too!) It’s also okay to indulge in junk food once in a while, as long as it’s a special treat, and not a daily affair.
4. Ditch the screens
When you’re staring at a screen with a bucket of popcorn, even as adults it is difficult to stop. We often end up eating mindlessly and without much care, and end up with a case of overeating or a stomach ache. So, why are we purposely introducing such unnecessary stimuli to our kids? If a child does not know the value of what they’re eating, and cannot relish the food, then what is even the point really?
5. Home made food
We cannot emphasise the importance of a home cooked meal enough! Homemade food is the ultimate clean eating win. It’s like giving your kids a big, warm hug in every bite. Plus, you have control over how it gets cooked, and what goes into their bodies. No hidden nasties, just pure deliciousness.
Now, let’s take a minute to talk about our picky eaters. Gone are the days when kids ate whatever was put in front of them. Nowadays food has to be appealing to the eye and to the taste buds. Think colourful, fun shapes and exciting flavours. Remember, Rome wasn’t built in a day, and neither are healthy eating habits. Introduce new foods gradually and be patient. Don’t turn mealtime into a battleground.
Here is our list of healthy and yummy kid-friendly options that are easy to make at home and packed with flavour and nutrients enough to make for both you and your kid a happy meal:)
- Salads: Pair 1 seasonal fruit with your choice of nuts and leaves for a flavour-packed salad bowl. (I do mine with peaches + spinach + slivered almonds + a salt-lemon-honey dressing)
- Whole-grain crackers with basil hummus, or ragi chips with fresh salsa.
- A fruit and granola acai bowl (choose fruits that your child enjoys)
- Rice cakes with avocado and tomato – get funny with the shapes!
- Trail mix with nuts, seeds, and dried fruit – an age-old classic but put your own spin on it.
- Home-made oats pancake stacks with fruit and honey (don’t forget to arrange the fruits in a smiley-face!)
- Fruits or grilled veggies on skewers, with a dipping sauce