RXUVHOI :UVW DQG WKHQ · 2014-08-19 · HEALTHY, YUMMY SNACKS Now that we’ve covered some important fundamentals, I’d like to leave you with 5 healthy go-to snacks (most of them

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© Yuri Elkaim, BPHE, RHN

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If you’ve got kids or grandkids and are constantly trying to ways to get them to eat

healthier, then this reference guide will help you out.

Eating habits are learned behaviors; they’re not intuitive. So what your children learn to

eat at home early in life sticks with them well into adulthood.

Today we are disconnected from our food sources in a way that is unprecedented in

human history. Fewer and fewer Americans cook meals from scratch because it’s easier

and faster to throw a frozen dinner in the oven or grab something from a fast-food

restaurant on the way home from work. And the guerilla marketing foisted upon us by

fast- and processed-food companies isn’t helping.

Most parents know that their kids are under continuous assault by corporate food

advertising — but they feel frustrated by it, and even powerless against it.

In reality, a few simple tools and a simple philosophy shift will provide you with all you

need to ensure the long-term nutritional health of your child.

I’ve got 3 young boys and I’ve learned a lot of what to do and not to do when trying to

get your kids to eat healthy. I’m not perfect and my wife and I certainly allow our boys

to have “leisure foods” every now and again but for the most part, they eat better than

most kids their age.

What follows should help you too – no matter if you’ve got toddlers or stubborn teenagers.

T H E P A R E N T ’ S G U I D E T O H E A L T H Y

E A T I N G F O R K I D S A N D

T E E N A G E R S

http://www.AllDayEnergyDiet.com


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1. Be a Good Role Model

Most of the parents we know complain that their children refuse to eat healthfully but

rarely consider how they eat themselves. If you want your kids to eat well, then it MUST

start with you. You need to eat well and have them see that as they grow up. You need

to walk the walk, not just talk the talk.

Kids are like sponges. If you drink and smoke, the likelihood that your kids will too is

exponentially greater. It’s not genetics. It’s modeling.

You can’t line your cabinets with packaged cereals and sodas and expect your kids to

HDW�KHDOWK\��,Q�RUGHU�WR�EH�D�JRRG�UROH�PRGHO�\RX�PXVW�HGXFDWH�\RXUVHOI�ĺUVW�DQG�WKHQ�practice what you preach.

2. Start Early

If you’ve got young kids, then the best thing you can do for them is get them started on

the healthy eating path as soon as possible.

Trying to turn around teenagers who hate vegetables can be challenging, so get their

taste-buds accustomed to clean foods ASAP.

3. Avoid The 3 Devils

Do your best to avoid feeding your kids sugar, unhealthy fat, and salt. These 3 “devils”

are highly addictive and radically change your kids’ palettes. Not surprisingly, these 3

ingredients are most often found in packaged foods that are designed to get your kids

addicted to them.

Therefore, avoid any food that is advertized on TV (usually big food companies’ products)

– it has no business in your body (or that of your kids).

Remember, kids were not born with a “sweet tooth” or craving junk foods, which leads

to our next point…

4. You Are In Control of What Your Kids Eat

Unless you’ve got superkids who do all their own grocery shopping, YOU are responsible

for the foods that come into your house and, thus, into the mouths of your children.

If a food is in your house, chances are it WILL get eaten. Avoid having cookies, chips,

ice cream, and sweets in the house. If you feel like a treat, take a family trip for dessert

once in a while.



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5. Take Your Kids Shopping With You

One way to help them learn about healthy food is to make a point to take them grocery

shopping with you. Of course it’s probably easier to go alone when there’s someone at

home to watch them or they’re at school, but it’s important for them to see foods in their

raw states so they can explore and ask questions.

Take them when you’re not in a hurry and spend a lot of time in the aisles that contain

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If your child appears to be interested in a certain type of fruit or vegetable, encourage

him or her to explore that item; don’t just assume that your child won’t like it. Take it

home and let him try it so he can make his own decisions.

Exploring food this way gives you and your kids a chance to talk about how something

is cooked and where it comes from. And it allows your kids to feel like they’re making

choices about what they eat.

6. Get The Kids Cooking

If kids can make it, they are more likely to eat it. Sure, it’s a little more work and requires a

little more time to get your kids involved in meal plan but doing so will do several positive

things including:

• Create positive associations/memories with healthy food

• %XLOG�WKHLU�FRQĺGHQFH�DQG�IHHOLQJ�RI�VHOI�ZRUWK�EHFDXVH�WKH\pUH�DFWXDOO\�PDNLQJ�stuff.

• Gives them a sense of ownership in the meal, which makes them feel proud

$OO�RI�WKHVH�EHQHĺWV��DQG�PRUH��ZLOO�XVXDOO\�KHOS�\RXU�NLGV�(1-2<�WKH�KHDOWK\�IRRGV�WKDW�you create together.

When I was young, I don’t ever remember preparing healthy meals with my parents. We

ate out in crappy fast food restaurants most of the time and sadly those are my memories

UHODWHG�WR�IRRG��(YHQ�WR�WKLV�GD\��,�RFFDVLRQDOO\�ĺQG�P\VHOI�ĺJKWLQJ�P\�HDUO\�FRQGLWLRQLQJ�which says, “Yum, take-out or restaurant food!”



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I vow to never make the same mistakes with my kids. As a result, my oldest son Oscar

(almost 4 as of this writing) helps me do the following:

• Make smoothie and juices

• Stir batter for healthy, gluten-free baked goods

• Crack eggs

• Taste tests most of our meals

• Set the table for family meals

• And more

I’m a big believer that kids want to help. They feel good for doing so. When we deprive

them of this opportunity, we deprive them of important elements that will make healthy

eating a life-long joy.

7. Let Them Serve Themselves

Another tactic is letting your family serve themselves from bowls in the middle of the

table, as opposed to just plunking plates down in front of them. That way they can

take what and how much they want, so there’s no pressure to eat more or less of any

particular food.

8. Have Fun With Your Food

Mealtimes should be more playground than battleground. Get the party started by having

fun with food names (for example, super-vision carrots, broccoli trees) and play with

presentation.

Food can be arranged into face shapes, stacked into toothpick towers, or cut up with

cookie cutters.

For older kids, get your game face on — take away everyone’s utensils (but provide

plenty of napkins!), or enjoy a giggly “monk meal” where no one’s allowed to talk.

Making mealtime fun doesn’t just get kids eating well, it also leaves them with fond

memories of food as they grow up.



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9. Glam Up Fruit And Veggies

Tired of saying “Eat your vegetables”? Then, try serving fruit and vegetables in unexpected

ways that make them taste even better. Here are a few ideas:

• Fruit or smoothie popsicles

• Vegetables drizzled with olive oil or a chunk of butter (grass-fed, organic)

• Gummies made of various fruit and veggie juices (gelatin required here)

• Apples and peanut butter (my favorite)

• Hummus with carrots and cucumbers

10. Don’t Be a Short-Order Cook

(YHU�ĺQG�\RXUVHOI�PDNLQJ�RQH�PHDO�IRU�WKH�DGXOWV�LQ�WKH�KRXVH�DQG�DQRWKHU�IRU�WKH�NLGV�— or even one for each kid? Children take their time warming up to new things and if

you keep giving them the old staples they’re not going to branch out and explore new

foods. Be patient.

Most research says that it takes an average of ten to twelve attempts before a child

will try a new food, unless they are involved in cooking and gardening projects that

accelerate that process.

Make the same dinner for everyone in the family while making sure to put some foods on

the plate that your children like — then add something new. If they don’t touch it, don’t

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Try again the next week and again the following week. Eventually they’ll surprise you by

at least tasting that new food.

11. DO NOT Use Food As Rewards, Bribes, or Punishments

Sure, it’s okay to take the kids out for ice cream or frozen yogurt after a good (or even a

EDG��VRFFHU�JDPH��MXVW�GRQpW�XVH�LW�DV�DQ�LQFHQWLYH�IRU�D�JRRG�JDPH��2Q�WKH�ĻLS�VLGH��GRQpW�punish children for not eating certain foods — it will only foster a negative relationship

between you and your children, not to mention your children and food.



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12. Don’t Be Fanatical

The last thing your kids want is to feel ashamed for not eating well. Avoid making

everything about eating perfectly. Instead, allow them to explore, try new things, and

stick with what works for them.

If you obsess about their weight, force them eat certain foods, or deprive them of others,

eventually they will rebel. Make eating a pleasurable experience that nourishes their

mind and body.

HEALTHY, YUMMY SNACKS

Now that we’ve covered some important fundamentals, I’d like to leave you with 5 healthy

go-to snacks (most of them created by my wife Amy) that I think your kids will really enjoy

(at least ours do). These snacks are loaded with healthy fats and protein that will keep

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Healthy Chocolate Mousse

I N GR ED I E N T S

• 1 cup coconut milk (canned)

• 1 avocado

• 1/2 cup peanut butter

• 1/2 cup cocoa powder

• 1/4 cup honey

• 1/4 tsp sea salt

• 1 tbsp vanilla extract

• 1 tsp maca

METHOD

Place all ingredients in a blender, and blend well. Eat immediately (and why wouldn’t

\RX"��RU�UHIULJHUDWH�IRU�ODWHU��-XVW�EH�VXUH�WR�SODFH�FOLQJ�ZUDS�ULJKW�RQ�WRS�RI�WKH�SXGGLQJ�to avoid as much oxidation as possible due to the avocado content.



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Chia Seed Superfood Pudding

I N GR ED I E N T S

• 2 cups almond milk

• 1/2 cup chia seeds

• 1/2 cup blueberries

• Dash of pink Himalayan sea salt

• 1 tablespoon maple syrup or raw honey

METHOD

Add all of the ingredients (except blueberries) to a large glass jar/container with a lid, give

it a quick stir, then put the lid on. Shake it like crazy to mix it all up. Refrigerate until very

thick and pudding-like, at least 4 hours or overnight, shaking or stirring occasionally. Add

blueberries and serve the pudding chilled.



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Chocolate, Peanut Butter, and Coconut Protein Balls

I N GR ED I E N T S

• 3/4 cup unsweetened shredded coconut

• 2 scoops vegan protein powder (optional)


• 1/4 cup mini chocolate chips

• 1/3 cup almond milk

• 6 drops liquid stevia

METHOD

Mix all ingredients together, and roll into tablespoon size balls, chill, and serve.



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Blueberry Almond Bars

I N GR ED I E N T S


• 1/4 cup agave

• 1 cup dried blueberries

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• 1/2 cup dried coconut

• 1/2 cup walnuts (chopped)

• 1/2 cup pumpkin seeds

• 1/3 cup coconut oil, melted

• 1/2 tsp baking soda



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METHOD

3ODFH�DOPRQG�ĻRXU��FRFRQXW��VDOW��DQG�EDNLQJ�VRGD�LQWR�D�ODUJH�ERZO�DQG�PL[��$GG�WKH�rest of the ingredients and mix well. Oil an 8 x 8 pan with coconut oil and press the

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Bake at 350 degrees for 18-20 minutes. Cool in the fridge for at least an hour before

cutting to give them time to set.

Sesame Protein Balls

I N GR ED I E N T S

• 2/3 cup sesame seeds

• 2/3 cup shredded coconut

• 2 scoops vegan protein powder (optional)

• 1/4 cup almond milk



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• 1/3 cup almond butter

• 3 tbsp coconut oil, melted

• 2 tbsp honey


METHOD

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RXUVHOI :UVW DQG WKHQ · 2014-08-19 · HEALTHY, YUMMY SNACKS Now that we’ve covered some important fundamentals, I’d like to leave you with 5 healthy go-to snacks (most of them