"Good food is wise medicine." – Alison Levitt, M.D.

Friday. According to a recent report, the average rent in Manhattan hit a record high of $5,588 in July. Even though Manhattan offices are still only at 48% capacity, it turns out people love living in “The City That Never Sleeps.” I, for one, love my sleep, and $5,588 is a bit over budget. Manhattan also seems like a tough place to raise a family. Speaking of raising a family, how can parents raise healthy eaters? Easy — don’t make these six mistakes. Let’s dive in.

Raising Healthy Eaters

Kids love chicken nuggets, snack puffs, fruit snacks, and french fries. But what about healthier choices like broccoli, fresh fish, or apple slices? Getting kids to eat well is not easy, but it is an essential part of this whole parenting gig. You might think that children are so young and active that what they eat doesn't matter. However, lifelong eating habits start early, and problems like heart disease and obesity are beginning to manifest themselves at increasingly younger ages.

Many parents find it challenging to encourage their children to eat healthy. The stores are filled with tasty indulgent foods that aren’t great for you. These foods are plastered all over the grocery store with bright colors and fun characters begging kids to grab them off the shelves. However, there are ways that parents can help their children make better food choices without making food a battle.

First off, it’s better not to make any foods feel forbidden. Some parents try to keep unhealthy foods out of reach, but this can backfire. In one study, kids were given unlimited access to cookie bars but told that another batch was off-limits. Even though they had free access to similar cookies, the children couldn't stop thinking about the "forbidden" ones and ended up eating three times as many.

The solution isn't to let kids have unlimited access to junk food. Instead, keep healthy snacks like apple slices and carrot sticks available, and control the quality of food in the house. Keeping kids on a regular meal and snack schedule can also help, but just don’t make any specific indulgent snack feel entirely forbidden. Otherwise, that is precisely what they will binge on when they go to grandma’s house.

Some parents also like to hide vegetables in foods like macaroni and cheese or brownies. This doesn't teach children to like vegetables; it teaches them to like brownies. A better idea is to create "food bridges" by introducing new foods similar to ones they already like. If your child likes carrots, try introducing sweet potatoes or pumpkin. You have to get creative here, but it’s so worth it.

It’s also important to treat all kids equally. Sometimes siblings have different eating habits, but it's best not to treat them differently based on their weight. The food rules should be the same for both children, and they should have equal access to healthy food options.

It can also be helpful to include children in the decision-making process. Children should have a say in what they eat. Take them grocery shopping or let them help prepare meals. Involving them in the food process helps them become familiar with food and willing to try new things. If this means they choose to have chicken nuggets for dinner 365 nights in a row, then maybe they shouldn’t have full reign over what they eat, but they should still be involved in the conversation.

Most importantly, it is essential not to give up and keep trying. Introducing a new food can take many tries, so don't give up. Encourage your child to try new foods but avoid forcing or bribing them. Make eating fun and enjoyable by trying different ways of cooking or presenting the food.

And lastly, the most important thing you can do is make family meals a time of joy and bonding, not stress. Create food traditions that your children will remember, like a special meal on Thanksgiving or a popcorn night. Food is more than just nourishment; it's a way to bring the family together and create lasting memories. I know mealtime with kids can sometimes feel like gladiators duking it out in the Colosseum, but it doesn’t have to be that way. Everything will go much smoother if you find ways to make it fun.

The key takeaway? Raising healthy eaters is not just about controlling what they eat but teaching them how to make wise food choices. By avoiding common mistakes and fostering a positive relationship with food, parents can help their children develop lifelong healthy eating habits. It may not always be easy, but with patience and creativity, it is possible to guide children toward better food choices and a healthier future.

Together with Addictive Wellness

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2. As Far As DIY Snacks Go, This Is As Good As It Gets!

Your kids will love this snack — I promise. It makes for a great treat for dessert and is still so much better than anything that comes out of a box!

3. Kale Quinoa Salad

This bountiful salad is filling and nutritious. It is a great side to serve the whole family — picky eaters and all!

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