Dr. Kaycie Rosen Grigel is not just my favorite Naturopathic Doctor, but she is a dear friend. We have been collaborating, cooking and celebrating together since we met at Golden Chamber of Commerce event many, many moons ago. Our girls are similar ages and we both love bringing them into the kitchen or garden to share in the preparation of food. I recently asked Dr. Rosen Grigel what advice she would give for someone struggling to feed their family healthy food. I am excited to share her ideas and I would love to know what you do in your own home.
Feeding him Sonoma Chicken Salad.
The following was shared by Dr. Kaycie Rose Grigel of Golden Naturopathic Clinic:
1. Repetition— Often, just having a healthy option on the table, and asking the kids to eat just a little of it, will pay off over time as they become accustomed to it.
2. “Deconstructed” meals— One thing that has been helpful for getting my kids to eat well is recognizing that, while the whole meal may not look appealing, the individual components of the meal often are. I often serve “deconstructed” meals. For instance, if you make a chicken curry, you can reserve some of the plain cooked chicken, veggies, and rice and allow the kids to use the sauce as they please.
Beet stained lips from one of her favorite foods.
3. Healthy alternatives— Have fruits, veggies, nuts, and healthy crackers available when they reach for a snack. At dinner time, make sure there is a protein, a healthy starch such as brown rice, quinoa, or whole grain pasta, and a vegetable available.
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About to devour veggie burgers smeared with honey mustard.
5. Gardening— Gardening has also been a great way to get my kids excited about eating fresh fruits and vegetables because they have seen them from seed to table and they feel a sense of ownership and pride with the produce we have produced.
6. Good Attitude— If your kids see you being picky about food, they are more likely to be less adventurous.
7. Moderation— Treat treats like treats, not habits. A small bite of good quality dark chocolate is not the same as an entire Hershey bar. Instead of soaking pancakes in syrup, my kids love a small pool to dip in. Life and eating should be fun, just keep things in check.
Thank you Kaycie for your ideas! Now, I can’t wait to hear what has worked in your own home when it comes time for feeding your kids, nieces & nephews or even picky spouses!
Cook seasonally. Eat consciously. Live well,
Chef Lilly