Great eating habits are made, not born. Eating a healthy diet consisting of a lot of vegetables doesn’t come naturally to our species. Humans crave sugar, salt and fat because foods these flavors are essential to human survival. Humans crave salt as an essential compound with key minerals and sugar and fat because they are calorie dense. So basically, left to their own devices, humans would probably eat fruit, meat and not so many vegetables. Which was fine in a time where food and food choices were limited, but we live in a very different world now.
We could argue for years, as society is, about what constitutes a healthy diet. My definition of a healthy diet is vegetables, meat, dairy and fruit. I’ve listed those items in order of importance and relative portion size. So, I’d say eat mostly vegetables, have some meat and dairy and a little fruit.
I had a friend ask me once to help her write a book on nutrition for children. She wanted me to give some tips about how to deal with picky eaters. I didn’t do it because she would not have liked what I recommend and it is this: If your three year old is a super picky eater, you have already screwed up and things are going to be much harder for you than they were for me. Yea, not something parents want to hear is it. But, please, don’t stop reading because not all is lost.
My kids (ages 3 and 5) have great eating habits. They will eat pretty much anything. My husband was skeptical with my methods to begin, but he has seen first hand the result and totally buys into the program now. He has also seen the level of commitment it takes to get your kids to eat well and how hard that is to maintain once they are in the ‘real’ world outside of our house.
So, for what it is worth, here is what I did:
1. Avoid processed foods. Lots of arguing going on about food safety and I avoid a lot of those questionable additives by making food from scratch at home. That way I know what is in it. The old, ‘shop the perimeter of the grocery store,’ suggestion applies here. It will be an adjustment for some of you, but so worth it in the end. You and your family deserve good quality food and you can make that happen.
2. Start with the womb. It is important to eat a healthy diet when you are pregnant for a lot of reasons, keeping the fetus and mom healthy etc. But there is another theory and that is eating a diverse array of food exposes the baby to different compounds and ‘flavors’. I have no way of knowing if this is true, but regardless it doesn’t hurt to eat many types of food. This also sets you and the family up for healthy eating when the baby is born.
3. Continue with your diverse eating program while nursing. Again the theory is the taste of your milk changes based on what you eat. So your baby, even before he/she eats solid food will be broadening his pallet. And if this isn’t true, the diversity of food will only provide you and the baby with better nutrition. No downside.
4. When you begin feeding your child solid food, don’t start with baby cereal. Rice baby cereal is a simple carbohydrate. It will break down into sugar in your baby’s mouth and begin your child’s addiction to sugar. Start with avocado. It helps if you ate avocado when you nursed so be sure to do that. Avocado is great because it is soft, high fat and low sugar. It is easy too, simply mash a ripe avocado and mix it with a little breast milk (or formula) until it is thin enough for your baby to manage. Never add salt or sugar to your infant’s food.
5. Once your baby has mastered the avocado, move on to other vegetables, then meat (fish is great) and LASTLY fruit. Think of it this way, babies don’t have the ability to understand the consequences of food choices like (some) adults do. Imagine that your favorite sweet, say ice cream, was great for you. Imagine it is high-fiber, low-calorie and still tastes just the same. Wouldn’t you just eat ice cream all day? I would. This is what it is like for babies and toddlers. And even if they could understand the consequences, their self-control isn’t developed enough to say no to sweet food. So, if you start off by offering them a super sweet banana, they are always going to want that banana and really resist when you offer them peas. It will make your life a lot easier if you just hold off on the banana and start with the peas. The baby won’t know anything else and be perfectly happy with peas, spinach or whatever.
Now, it may surprise you that I’m suggesting meat as one of the first foods. I originally got the idea from the American Academy of Pediatrics (AAP). The AAP recommends meat as a first food because of its high iron levels. Iron levels in breast milk are low and iron deficiency is common throughout the word. The AAP recommends red meat as early as 6 months. And another great bonus, meat is calorie dense. So if you are struggling with a child who wakes up at night hungry, don’t reach for cereal, break out the beef!
If you are using jarred baby food, you will not be able to find one that is just beef or just fish. You will have to make this yourself. But, I promise, it is very easy and so worth the effort.
6. Your kids must eat what you eat and you must eat healthy well-balanced meals. I first became committed to this rule for self-preservation reasons. I was exhausted and not willing to go to the effort to make a home cooked meal for my husband and me and a different one for my child. So, my kids ate what was served. Trust me, your child will not starve. That is not to say it will be easy. There will be challenges and battles of will. But there is one thing you can do to make it a bit easier. At the beginning of the meal, offer only what your child likes the LEAST. Let’s say you are having meatloaf, spinach and potatoes. If spinach is your child’s least favorite food, put it and only it on a plate and offer it to him/her first. If they balk, say, “You can have your meatloaf when you finish your spinach.” Offering the only ‘tougher’ foods when the toddler is most hungry and ‘bribing’ them with the easier foods will make your job easier. So I’d offer the spinach, then the meatloaf and last the potatoes. Eventually, you will get to the point where you can put everything on the plate at once, but probably not for several years.
Every child is different. My first son was a great eater from day one. We had some challenges, but he was fairly easy. My second son was much more picky than the first. We had a struggle with some things, but stayed committed and today he is a great eater.
Eating habits are learned and as a parent you have a wonderful and important opportunity to affect the long-term health of your child. But, you must be committed. You must make the tough choices and you must set an example for your children. I did it and I know you can do it too.
So, there it is in a nutshell. There are lots of details to figure out, but also tons of resources out there. I’m happy to answer any questions if I can. I’ve listed some resources below that I used to write this post as well as a few of the books I used when the boys were small. I hope it helps!
http://aapnews.aappublications.org/content/early/2010/10/05/aapnews.20101005-1.full
http://sciencemags.blogspot.com/2010/07/why-do-you-crave-sugar-salt-and-fat.html
http://www.organicauthority.com/kids/babys-first-food-shouldnt-be-white-rice-ceral.html#s.abwo7cauabaaa
Books:
Super Baby Food by Ruth Yaron – Be careful of this one because it is very, very detailed. Don’t let that freak you out. You don’t have to go to the extreme Ruth does and she does have some helpful advice and lots of information.
Caring for Your Baby and Young Child by The American Academy of Pediatrics – My doctor gave me a copy of this book when our child was born. It covers lots of development, health and nutrition subjects and was really my go to book when the kids were babies.
First Meals by Annabel Karmel – This is a beautiful book that will inspire you to cook. It takes you from baby food to 7 years.
100daysofrealfood.com – A fantastic website outlining one family’s journey from processed to whole food. It is great for someone making the transition to healthy eating. It has lots of recipes and resources.