Let’s be real—when you’re trying to change your habits for the better, your family can be your biggest cheerleaders or your toughest critics. But what if you’re raising kids who refuse to eat anything green? Or you have a partner who rolls their eyes at quinoa? Or maybe, deep down, you just wish you could hit pause on your entire social circle (kids included) for a moment of peace.
The truth is, when you’re trying to improve your eating habits, your family doesn’t have to be an obstacle. They can actually become part of the solution.
Let’s dive into a few ways to navigate the chaos of family life while steering everyone toward healthier habits.
1. Communication Is Key—Both What You Say and
What You Do
Kids watch everything. They pick up on more than just your words—they learn from how you act around food.
Ask yourself:
Are meals calm and enjoyable, or rushed and chaotic?
Do you involve your kids in grocery shopping or meal prep?
Are you modeling curiosity about trying new foods or shying away from them?
Try this:
Talk about food in a positive way. Avoid labeling foods as “good” or “bad.” Instead, talk about how food helps us feel energized, strong, or focused.
Make meal planning a family affair. Sit down once a week and ask everyone to help pick a dish or a snack.
Thank the cook (even if it’s you!). Teaching gratitude around meals shifts the focus from what’s wrong with the food to what’s right.
2. You Control the Environment
Here’s a golden rule: If it’s not in the house, it can’t get eaten. You’re the gatekeeper of what’s available.
Some strategies:
Clean out your pantry. Swap out the chips and cookies for healthier, easy-to-grab snacks like fruit, pre-cut veggies, or whole-grain crackers.
Make healthy snacks convenient. A bowl of washed grapes on the counter or a tray of veggies and hummus in the fridge makes healthy choices a no-brainer.
Use “inconvenience” to your advantage. If your child wants ice cream, let them know they’ll have to go with you to the store—and maybe tomorrow. By then, the craving might pass.
3. Small Substitutions, Big Wins
Making changes doesn’t mean flipping the menu overnight. Instead, think about gradual swaps and transitions.
Try this:
Mix it up. Add soda water to juice or plain/ greek yogurt to flavored yogurt. Slowly increase the ratio of the healthier option.
First-this-then-that. Try a “first-then” approach. “First have some fruit, then you can have X if you're still hungry.”
Don’t force the plate clean. Let kids decide how much they’ll eat—it teaches them to listen to their hunger cues. The only exception here is if a child is needing to gain weight.
4. Let Them Have Some Control
Honor and respect children's food preferences without letting them dictate every decision. Talk about their likes and dislikes, and ask why they feel that way. Listen. Even as adults, we all have food preferences, so this is completely normal. The only time to be concerned from a nutritional standpoint is if a child avoids an entire food group—like protein—or eats only a small rotation of foods.
Keep a sense of curiosity and experimentation. Yes, it can be frustrating when you just want Billy to eat his dinner already, but try to make it a fun project. For example: “Let’s go treasure hunting—who can find an orange carrot in the soup?” or “Do you think this food is crunchy or soft?”
Keep it light and engaging. “Look what I found at the grocery store! Isn’t this cool? It’s a dragon fruit. Anyone want to give it a try?”
Offer the illusion of choice. “Do you want broccoli or carrots? Dip or no dip with your veggies? Would you like your fruit whole or cut up?” Presenting options can make kids feel empowered, even when the choices are pre-decided.
Serve family-style meals, letting kids serve themselves from shared plates at the table. This approach gives them autonomy over what goes on their plate, which can reduce resistance. Even if they load up on one thing and skip another, it’s okay. Use this as an opportunity to observe and adjust, rather than stress over it.
Involve older kids in food decisions and preparation. Teens, for example, can act as “nutrition advocates” for younger siblings. Sometimes, little brother will eat his peas just because big brother is helping encourage him.
Ultimately, fostering a sense of inclusion and respect for food preferences while keeping things playful can go a long way in building healthier habits for the entire family.
5. Make It a Team Effort
Healthy habits aren’t just about food—they’re about connection. Meals are a great way to bring the family together.
Ideas to try:
Eat together as often as possible. Even if it’s just 15 minutes, sit down at the table with no distractions (no phones, no TV).
Shop and cook together. Let kids pick a new veggie to try or help make granola bars.
Make it fun. Challenge your kids to find the “weirdest” fruit at the store or name a dish they’ve helped make.
6. Sneaky Cooking Tricks
If you’ve got picky eaters, get creative! You can make familiar favorites healthier without sacrificing taste.
For example:
Freeze fruit puree into popsicles.
Make healthier brownies with black beans or zucchini.
Blend frozen bananas into a creamy “ice cream.”
Add a handful of spinach to a smoothie—it’s nearly tasteless but adds a nutritional punch.
Try Vanje's favourite nut free homemade granola bars.
One Step at a Time
Remember, kids—and families—are a work in progress. Changing habits takes time, patience, and persistence. Start with one small thing, like eating meals together or swapping chips for popcorn.
And don’t sweat the setbacks. Today’s tantrum over broccoli might be tomorrow’s request for a second helping.
The most important thing? Keep showing up. Keep modeling the habits you want your family to learn.
One bite, one meal, one conversation at a time—you’re shaping a culture of health for your household. And that’s something to be proud of.
What small change will you try this week? Let me know in the comments or send me a message. Let’s tackle this together!
Resources:
Healthy Kids
Recipes for kids
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