Be role models
Choose healthy food and cook healthy food
Start them off with healthy food from as young as possible. Don’t give them too much room – stand your ground. Give them variety to show kids healthy food can be delicious. Sneak nutrients into their foods – eg: spinach into smoothies and grated carrots in soups/bolognese
Healthy eating needs to be a priority
Never, ever skip breakfast:
- Children need breakfast before they arrive at school otherwise they’ll be on the blood sugar roller coaster
- They will find it hard to concentrate and have no energy
- Important to feed them a nutritious breakfast – not tiny teddies, please
- Biggest rule – nothing processed/packaged
Keep it simple
- Quick breakfasts to make before
- Bircher muesli
- Homemade granola w/ yoghurt
- Homemade muffin – day before
- Toast with avo
- Overnight oats
- Chia pudding
What’s more important – afternoon tea or dinner?
Both! – It is so important to set children up with a healthy routine of eating regular meals throughout the day – these are healthy habits for life. Not eating dinner can disturb their sleep. It’s important that adults and children eat 5 small meals a day to set them up for healthy routine and healthy habits – to keep their blood sugar levels stable.
A small protein rich snack after school such as:
- Veggies with dip- humus/tahini
- Some sugar free muffins
- Sugar free banana bread
- Tahini and banana on brown rice cakes
- Boiled egg
- Banana boats
Keep processed snacks as a treat
On this note, don’t deprive your child – as this sets them up for a complicated and emotional relationship with food. Important to increase their intake of protein and good fats at meals – both satiating macro nutrients – kids are eating too many refined carbs – or carbs in general
Do not bribe your kids with food:
- specialise in emotional eating and have a fond interest in helping young women build their relationships with food. If you are bribing your kids with lollies – you may be setting them up them up to have a very complicated and unhealthy r/e with food in the future. Food is not a reward. It is simply to nourish us – to keep us alive and well. If your bribe them with this – they will attach happy feelings to these foods and will no doubt treat food in this manner in the future.
- Stickers, colouring books, going to a movie can be great reward alternatives
- Otherwise healthy treats – raw chocolate, cacao cake, bliss balls
Exhausted mums – how to get more energy!
You have to commit to rest like a meeting. And I know you have kids running around so if you don’t have time off from the kids – you have to do it with them. Show them how important rest time is.
- Lie on the grass and look at the sky and breath deeply
- Practice deep belly breathing in the bath
- Watch some TV together
- Draw/paint together
- Go for a walk with the dogs – without your phone!!!
Make 8 hours of sleep a commitment
- Enter the stress free zone – 20-30 min switch off from the world to rest
- Enter social media free time – time away from phones/computers/emails – we are on demand 24/7 and it’s effecting our health. I give you permission to switch your phone off for a period of time in the day when you think you don’t need to be contacted urgently – if you cant do this – then at least stick to my rule which is no technology from 8pm.
- Don’t cook 3 different meals – just cook one!
- And there is only one meal that should be eaten and loved by the entire family- and this is a healthy dinner with lean protein, lots of greens and some good quality starch – that’s all that should be offered in my nutritional opinion.
- If you have older children you could encourage them to help you or talk to you as you cook so they see how much time and effort goes in