Helping Kids Stay the Course

Because socializing makes eating more enjoyable, kids sometimes have a tendency to follow their respective crowds when making choices in the cafeteria line, cafes, and snack machines.  Natural eaters are somewhat more vulnerable to pressure in westernized countries because almost all of the messages about health around them are generic and sometimes totally contrary to our lifestyle.

Here are a few ways to nip potential problems in the bud.

Don't skip breakfast, but don't force it either.

The body's natural eating schedule for most kids is seasonal and sometimes depends on their ethnicity/genetic heritage.  Some people are big breakfast eaters, and some simply do not get hungry before 10 am.

If your child is a breakfast eater, then make sure they have a good breakfast before they go to school.  If it means waking up earlier, they may complain, but their stomach will get them moving.  Teenagers may prefer to be a bit independent, so you can help them out by planning and setting aside their breakfast ingredients the night before.

A good Mediterranean style start of the day is two eggs, some white cheese, yogurt or labane, a chopped vegetable salad, fruit, and a toast, pita, roll, or pastry.  It's simple, quick, delicious, and gives them energy to get started.

Some kids are breakfast eaters, but don't like a big breakfast.  It's not a good idea for them to get a clump of carbohydrates with little else.  For the small breakfast eater, a bowl of a healthy cereal and some fruit or a chopped vegetable is good.  Try to get them into muesli with yogurt or milk.  The way to eat it is to put the bowl of muesli and yogurt or milk in the fridge the night before, and eat it in the morning.  The grains and fruit will be nicely softened by then.

If your child isn't much of a breakfast eater, they will likely still get hungry between 9 and 10 am.  So they need power in a small package.  A small full rye sandwich with a fried egg, sliced cucumber, tomato, and a smear of labane is perfect for this.  If you can't find a small bun or roll, use two halves of a sandwich slice.  Some kids however, would rather go for a panini, focaccia, pancake, or pastry.  To make sure it's balanced and doesn't contain any junk fats, you'll need to make it yourself or get it from a natural baker.

Make a cool lunch.

A lunch that is stylish, exotic, and tasty is a good way to combat negative peer influence.  The child doesn't feel deprived, and they are less likely to trade their fabulous lunch items for junk.  There are quite a few styles to choose from, old American, Bento, Mchana (east African), and many others.

Click here for information on mchana, or African style lunch baskets.
Click here for information on bento, Japanese style lunch boxes.

Don't give too much pocket money.

Having too much money to spend, some kids like to show off and buy things on the way home from school or when hanging out with their peers. Unless or until they become a little hard core about not putting too much junk in their bodies, it's a good idea to limit their spending cash.  This will at least put a cap on the amount of junk food and sugary soft drinks they're able to buy.

A little indulgence won't kill them or throw them too far off track, but giving them too much money is like throwing them in the middle of a free for all, and telling them not to have fun.  It sends a mixed message, and is a test of self discipline that most kids will fail.  This starts a guilt cycle that could trigger a binge eating disorder.

Don't buy shortcuts.

During the summer, you may have bought convenience packaged foods to make your life easier.  When the school year starts, stop doing this.  Certain things are fast by their nature, but what I mean is no microwaveable frozen meals or those deluxe noodle packets you just add hot water to and such.  Everything that isn't a fruit or vegetable should require some effort to cook.

This will curtail your kid's ability to cope with stresses from school by eating.  It's normal and natural to get munchies when one is stressed out, and this leads many kids down the road of obesity because they don't have normal and natural checks on comfort eating.  If they have to put some time and effort into actually preparing their food, or wait for you to cook something they ask for, they can't overeat it as easily.

Treat the friends.

If it's customary for parents to send snacks for the classmates or friends on special occasions, make something according to your principles.  Nobody will complain about cookies made with oat flour and real butter, and they'll probably ask your kid how they are so good.  This will open the door for them to spread the word.

Do the same in birthday and slumber parties.  Fire up the grill or help them to make their own pizzas and salad.  Bake an awesome cake that is as tasty as it is pretty.

These tips should help your kids to stay the course during the school year.  Remember that they are kids, and they have limited resistance to social pressure, and that eating is often a social activity.