From Nuggets to Nourishment: How to Raise a Happy, Healthy Eater
Nov 24, 2024
Food: The Love Language That Shapes Our Kids
Food is so much more than just something we eat. Think about it: birthday cake at parties, takeaway pizza on movie nights, ice creams at the beach—food creates memories. It’s love, comfort, and celebration all rolled into one.
But while food can bring joy, it also plays a huge role in shaping our kids’ health, energy, and happiness. And, let’s face it, we all want our kids to grow up strong, happy, and confident—not sluggish or struggling with their health.
So, let’s find out how the food you choose for your little ones affects them (and don’t worry, I’m not here to guilt-trip you—I've learnt about nutrition because of my own previous lack of knowledge on the subject, so I’m here to help!).
What Does a “Good Eater” Really Mean?
You’ve probably heard (or even said yourself), “My child’s such a good eater!” But what does that actually mean?
Often, it means they eat a lot—but usually just their favourite, familiar foods like chicken nuggets, chips, or sugary snacks.
Ellen Satter (1999) an internationally recognised authority on eating and feeding, describes a good eater as someone who, ‘likes eating, is interested in food, feels good about eating, and likes a lot of different foods.’
Basically, a child who is a good eater:
- Loves food (and not just the sugary stuff).
- Enjoys mealtimes without drama.
- Is curious about new foods (hello, adventurous taste buds!).
- Eats a variety of things, not just pizza or pasta every day.
It’s not about how much they eat—it’s about what they eat. Think of it this way: a plate full of veggies, lean protein, and whole grains beats a mountain of chips and chicken nuggets every time.
And the good news?
Kids can learn to love healthy food—it’s all about habits.
The “Puppy Fat” Myth (and Why Times Have Changed)
I Remember a time when it was common to refer with affection to chubby kids as having “just a bit of puppy fat”? The idea was they’d grow out of it as teens. Well, things are different now. Kids aren’t running around outside as much as we did back in the day. (Did you know kids need at least one hour of activity a day and ideally up to three hours of outdoor play? Who’s getting that anymore?)
Here’s the tough part: globally, 50 million kids under 5 are overweight. And, without changes, many of them will grow up to be overweight adults, facing health problems like diabetes and heart issues. It’s scary, but it’s also something we can change—starting with small, simple steps.
What Happens Inside Their Bodies? (The Science-y Bit)
Too much unhealthy food isn’t just about weight; it can mess with their bodies in all sorts of ways:
- It confuses hormones like leptin (the one that tells their brain they’re full), which makes them overeat.
- It can cause inflammation, making kids more likely to get sick or develop intolerances.
- It even affects their memory and ability to concentrate.
But the good news? The right foods—like fruits, veggies, whole grains, and healthy fats—can do the exact opposite.
Read more here on how-food-can-affect-your-child-s-mood
Junk Food vs. Healthy Eating: A Battle of Habits
Think of it like this: every time you give your child food, you’re feeding one of two habits—junk food or healthy eating. Whichever one you feed most will grow stronger.
The good news?
Both habits are learned, and kids can switch from one to the other.
I get it—junk food is everywhere. It’s cheap, convenient, and let’s be honest, it’s delicious. But it’s not doing our kids any favours. A fizzy drink or a chocolate bar might seem harmless, but those “empty calories” add up fast and provide zero nutrition.
Practical Tips to Make Healthy Eating Easier
Healthy habits don’t have to be hard. Try these small, manageable changes:
- Make healthy swaps: Switch sugary drinks for water or diluted juice. Replace crisps with popcorn or veggie sticks and hummus.
- Let them choose: Take your child to the supermarket and let them pick a new fruit or veggie to try. Giving them control makes it more fun.
- Lead by example: Kids copy what we do. If they see you enjoying healthy food, they’ll want to try it too.
- Keep treats occasional: A treat once a week doesn’t hurt—it’s when they become an everyday thing that problems arise.
Why It’s Not Just About Exercise
Many people think, “Well, kids just need more exercise!” And while movement is very important, it’s only part of the story. Today’s fast food is packed with calories, and portions are way bigger than they used to be. No amount of running around can burn off the calories in a super-sized meal with fizzy drinks and sides.
The truth?
Healthy eating and physical activity need to work together. A busy, active day means kids need more fuel, while a chilled day at home calls for less food. It’s all about balance.
The Junk Food Experiment
Want to see how attached your kids are to junk food?
Here’s a fun experiment:
Empty your cupboards of all the biscuits, crisps, and fizzy drinks for a week. Replace them with healthy snacks like fruit, nuts, yogurt, and veggie sticks. Then, watch what happens!Will they protest? Probably. But stick with it—you might just be surprised how quickly they adapt.
Let me know how you get on (this I know is way more challenging than it seems!!!!)
Food for Thought
Making changes to your child’s diet can feel overwhelming, especially with so much temptation around us. But even small steps can make a big difference. Remember, you’re not just feeding them—you’re shaping their habits, health, and future.
If you want to dive deeper into this topic, my book (just click on the following book title in pink) The Confident Parents Guide to Raising a Happy Healthy Successful Child has an entire chapter dedicated to food and eating habits .
And stay tuned for the next blog, where we’ll explore more ways to make healthy eating easy and fun.Stay present,
Em x
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