Healthy Living for the Family

January 31, 2019

Healthy Living for the Family

When it comes to nutritious food, it needs to be a family affair!


If you want to instill healthy eating in your children, take an honest look at your own dietary habits

The first step to improving a child’s diet is to improve your own! Want your child to stop eating sugar? Clean out the pantry and replace sugar laden and processed food with sugar free whole foods alternatives. Want your child to eat green vegetables? Eat more salads! When kids see parents eating well, they are far more likely to adopt the same preferences.

Get the your kids into the kitchen!

One fun way to encourage your child to try new foods is to ask for their help in meal planning. Ask each child to prepare one nutritious meal per week. Allow them to select one interesting vegetable from the grocery store. Encourage your children to help with meal preparation. The more hands on kids are in this process, the more likely they are to develop a diverse diet.

Don’t stock your kitchen with unhealthy food

This sounds too simple. But it really is this easy! When we stock our cupboards and fridges with wholesome and nutritious food, that is what our families will eat. The next time you head to the grocery store, avoid the non-food aisle (junk food) and fill your cart with loads of fresh vegetables, fruits, whole grains, legumes, lean meats, nuts and seeds.

Let’s talk about bread and pasta

One of the biggest issues I see with kids nutrition is an imbalance in the amount of bread and pasta our children are eating. There are a few different issues with this.

First, when we allow our children to fill up on these products, it displaces nutrient dense foods. When grains are milled and turned into flour many important nutrients are lost. While some are added back in, these are not always the most absorbable forms of vitamins and minerals.

Also, when digested, highly processed carbohydrates turn into rapidly absorbed sugar. In turn, this sugar contributes to a blood highs and lows that may ultimately lead to behavioural disturbances. When these products are limited, and blood sugar levels are balanced, kids have sustained energy, improved mood, and increased focus. What does this mean for parents? Less melt downs and better school grades!

Here are a few suggestions when it comes to limiting these foods in your child’s diet:

  • Limit the intake of bread and pasta to 1-2 servings a day
  • Chose gluten free
  • Whenever possible, use whole gluten free grains instead. For example, instead of almond butter and jam on toast, try making steel cut oats topped with almond butter and fresh fruit.
  • Swap out pasta for spiralled zucchini or sweet potato noodles
  • Prioritize nutrient dense carbohydrates such as colourful fruits and vegetables
  • Include protein and fat with every meal and snack. These foods help fill our children up and keep them satisfied.
  • Remember perfection isn’t necessary! It’s ok for your children to indulge sometimes. Balance is key.

Written by Julia Davie, RHN 

Written by Julia Davie, NutriChem Registered Holistic Nutritionist and Doula

Julia is a graduate of the Canadian School of Natural Nutrition. Julia’s services emphasize the importance of whole, live and natural foods. Striving to make healthy eating accessible and enjoyable, she believes that food can be both nutritious and delicious! As a Registered Holistic Nutritionist, she understands the unique needs of each client and works with them to develop and implement a healthy eating plan individualized to their needs.

Julia strives to empower her clients through education, inspire them to make better food choices, and live healthier and more vibrant lives.

Julia’s special interests include digestive support, weight loss, skin health, blood sugar support, fertility nutrition, prenatal, postnatal and pediatric nutrition.

Learn more about Julia!

Click here for Julia's recipes.

Call: 613-695-5405 to book an appointment with Julia.


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