Real Food for Real People (Big or Little!)

by Janey White, MS, RDN

Have you ever wanted to help your kids eat better, but didn’t know where to start? Most of us have felt that way at one point or another. Eating healthy can be a challenge for anyone, but especially those with little kids.

The key is to talk about it with your kids and lead by example. Starting the conversation is not just a first step, but a leap in the right direction.

When you talk to your kids, keep nutritional information simple.

Good nutrition is eating real food most of the time. Real food has one ingredient, and we will be able to name it. For example, an apple is real food cause it is just an apple, but sour apple candies are not because they have many ingredients. (Can you name or even pronounce all the ingredients in those sour apple candies? I can’t.)

Real foods help you to feel your best, plus they help keep you from getting sick. Choosing a variety of real foods will help you get more nutrition out of your meals.

Here are a few simple guidelines to keep in mind when thinking and choosing healthy.

Choose real foods most of the time: Grains (bread, corn, rice, noodles); fruits (apples, bananas, peaches, pears); vegetables (carrots, green beans, tomatoes, lettuce); meats (chicken, fish, beef, pork); beans (black beans, pinto beans, garbanzo beans, kidney beans); nuts and seeds (peanuts, almonds, sunflower seeds, pumpkin seeds).

Choose at least 3 different foods to make a meal. That means a bowl of noodles needs at least 2 more foods to make it a meal.

We need 3 meals a day to get the nutrients we need.

If it’s a long time between meals, snacks from the list above are a good idea!

Save things like chips, candies, cookies, juice, and soda for once in awhile treats.

For younger kids, play a game to include at least 3 real foods in a meal. [[WHAT GAME? EXAMPLE? ]] For older kids, have them help out in the kitchen and get involved.

Need some fresh ideas? Try meals like these, or come up with your own combinations.

Breakfast: Whole grain toast with peanut butter, and fresh fruit

Lunch: Veggie quesadillas made with corn tortillas, spinach, tomatoes, and cheese

Dinner: Loaded potato topped with black beans, broccoli, and cheese

Are you afraid eating real foods will break the bank? You can find most of these foods at a dollar store with a good grocery section.

[[Call out to go with picture:]] Notice no brown foods?

Eat Colorful

Eat Real Food