Getting kids to eat well can feel like walking a tightrope. You want them to make healthy choices, but you know that saying "you can't have that" usually backfires. The more we restrict their choices or label foods as "bad," the more kids seem to crave them. So how can we guide the youth in our lives towards healthier eating without triggering rebellion? A useful strategy is to focus on the positives of healthy eating while framing food in a way that encourages choice and autonomy.

When kids hear phrases like "you can't have that," it can make the restricted food seem more desirable. This dynamic can lead to sneaking and overindulging in treats and can create challenging relationships with food later in life. Personally, I remember, as a kid, being told I could not have an ice-cream because I was overweight whereas, my skinny brother could. While, I know my parents were trying to help me because I desperately wanted to lose weight, at the time I felt like I was being punished my extra weight, while my brother was rewarded for his slim build. Was this approach best?

Rather than telling kids what they can't have, shift the conversation to what they can enjoy and how great to have other options available. Here are some phrases we could use with kids that highlight the benefits of healthy choices without making it feel restrictive:

1. "I've packed you a power lunch today!" Explain that the foods in the lunch that will help them feel energized and focused, i.e., a turkey and avocado wrap or some colorful veggies and fruit.

2. "This snack will give your brain a boost!" When offering snacks, describe how yogurt, nuts, or fruits will help their brains stay sharp for school or after-school activities.

3. "Eating these veggies will make you strong for Varsity!" Tie their food choices to activities they love, like sports or hobbies, so they can see the connection between food and performance.

4. "This meal will keep you full and happy until after dance class!" Encourage the idea that a meal comprised of a balance of protein, carbs and fat will help them feel energized throughout the day, preventing a cranky, hungry mood from a sugar crash i.e., life post donuts.

5. "Your body loves it when you fuel it with foods like this!" – This phrase makes it feel like they are doing something positive for themselves, reinforcing the idea that healthy eating is an act of self-care.

We need to find our own language when talking with kids. Here are some extra ways to make the topic real and relatable, a.k.a., eye rolling free:

1. Make It Relevant: Connect healthy eating to things they care about, like better performance in sports, clearer skin, or even sharper focus during exams. Eating right doesn’t just "keep you healthy" it impacts the things they experience daily.

   

2. Skip the Lectures, Show the Impact: Instead of talking about long-term health risks they can't relate to, focus on how food choices make them feel now. Eating junk might make them sluggish or mess with their mood. Show how healthy meals fuel energy and help them stay on top of their game.

3. Get Them Involved: Kids love independence, so let them have a say in meal planning. Show them how to make easy, tasty snacks like smoothie bowls or wraps. When they’re involved, they’re more likely to care about what they’re eating.

4. Balance, Not Ban: The more you restrict something, the more tempting it becomes. Teach balance instead of banning foods. If they know it's okay to have a sweets on occasion they’re less likely to feel the need to sneak it. I was raised in a candy free house. It simply snuck off to the candy store and then felt bad about it afterwards.

5. Avoid Using Food as a Reward: Using food as a “reward” (like ice cream for good grades) can create a difficult relationship with food. It’s better to keep food as something that fuels the body and not as a prize or punishment. Instead, celebrate achievements with activities or experiences they love—like a fun outing or extra screen time.

Mind Your Words: Kids are always listening and it is important as adults that we pay heed to how we talk about food and our own eating habits. Saying things like, "I'm so bad, I ate X" sends the wrong message. Instead, try something like, "Those cookies didn’t make me feel great" or "That sugar messed with my sleep, so today I’m focusing on eating vegetables and meat to regroup." Lead by example. It sinks in, if not now, later!

Thursday WOD

WOD Father has you covered.

Complete as many rounds and reps as possible in 20 minutes of:

3 wall walks
6 thrusters
18 burpees over the barbell

♀ 125 lb
♂ 185 lb