5 Things I Would Do Differently in Feeding My Kids: Lessons Learned for a Healthier Diet

As parents, we constantly strive to make the best decisions for our children, including their diet and nutrition. I have experienced and learned so much in the last 7 years and I would like to share what I would do differently if I could do it all again. In this blog post, we will explore five important changes I would make if I could turn back time and apply what I know now about feeding my kids. These changes focus on reducing gluten, replacing seed oils, optimizing dairy consumption, choosing protein-rich breakfasts, and curbing constant snacking to stabilize blood sugar levels. Let's delve into these valuable insights!

Reduce or Eliminate Gluten

Gluten, a protein found in wheat and other grains, has been linked to various health concerns, including digestive issues and inflammation. Even if you do not have Celiac Disease (an autoimmune disorder in which the ingestion of gluten triggers an immune response that damages the lining of the small intestine) you could be sensitive to gluten. When consuming high amounts of gluten many people experience symptoms such as bloating, abdominal pain, eczema, acne, fatigue, and brain fog, without having the autoimmune response or intestinal damage associated with celiac disease. This condition is referred to as non-celiac gluten sensitivity. Often people live with these symptoms and begin to feel like it’s normal or something they just learn to deal with often with either prescription or over the counter medicine which eventually cause other issues. In my experience, most people that reduce or eliminate gluten feel much better and their symptoms go away.

I recommend you take a break from gluten and see how you feel. One mistake people make when doing this is they replace their gluten items with store bought gluten free products. Unfortunately most of these products are heavily processed and full of poor ingredients that cause inflammation. When they eat them they don’t notice any improvement in how they feel and think going gluten free isn’t the answer. However, if you replace something junky with other junk it isn’t going to work.

If you have a child that resists eating this is a great thing to try. It may be that eating causes their stomach to hurt so they avoid it. If completely avoiding it seems impossible try greatly reducing it and start avoiding the heavily processed packaged gluten.

Avoid Seed Oils

When my kids were young I wasn't aware of the detrimental effects of seed oils. Seed oils include vegetable, canola, corn, soybean, sunflower, safflower, grape seed and rice bran. These industrial oils are highly processed and often high in omega-6 fatty acids, which can lead to inflammation in the body. I have now replaced these oils with healthier alternatives like olive oil, avocado oil, ghee, grass fed butter and coconut oil, which provide beneficial fats and promote overall well-being. 

This is a simple swap that your kids won’t even notice but in order to do this you have to start reading labels. You will be surprised as they are in everything from margarines and spreads, condiments, salad dressings, sauces, breads, snacks and most packaged processed convenience snacks and meals. Teach your kids to read labels and look for them. You don’t have to do it all at once. Just replace things one at a time or as you run out.

Optimize Dairy Consumption

While dairy products can be a valuable source of nutrients, it's important to choose quality sources and be mindful of individual tolerance. I would now aim to reduce dairy intake and select high-quality, organic, and grass-fed options whenever possible. This shift ensures a better balance of nutrients while minimizing potential exposure to hormones and antibiotics often present in conventionally produced dairy products.

If your children have skin issues such as eczema or acne eliminating dairy products often resolves those issues as well as digestive problems. In my opinion eliminating dairy is harder than gluten but thankfully more and more companies are starting to create delicious quality dairy free products that make it easier. For some brand suggestions click here to get my list of Better Brands delivered right to your inbox. This is a 5 page list which is constantly updated and will be a great resource for you.

Prioritize Protein Rich Breakfasts

Breakfast is a crucial meal that sets the tone for the day. Instead of sugary cereals and pancakes, which can cause rapid blood sugar spikes and subsequent crashes, I would focus on providing protein-rich breakfast options for my kids. Eggs, bacon, sausage, Greek yogurt, smoothies with added protein, or nut butter on sourdough toast are excellent choices that promote stable energy levels, improved concentration, and overall well-being. 

I cannot emphasize this enough and encourage you to give it a try. Many of my clients have reported that starting their children’s day with protein makes a huge difference on the rest of their day from their hunger cravings to their behavior. Start small, if your child loves their pancakes and won’t eat anything else try adding some protein powder to the mix or top them with nut butter. I promise this will be one change you will be glad you made!

Curb Excessive Snacking

Children, like adults, often reach for snacks between meals. However, excessive snacking can lead to imbalanced blood sugar levels and most snacks that we give our kids are highly processed, filled with chemicals and inflammatory ingredients that damage their guts. They do not provide any real nourishment but instead are empty calories that only make your child want to eat more. They are designed to be addictive, they spike blood sugar which then crashes 1-2 hours later and your child is reaching for more. It is a vicious cycle that I illustrate here. 

To address this, I would provide your child more protein and healthy fats during main meals, such as lean meats, fish, legumes, nuts, and seeds. These nutrient-dense options provide longer-lasting satiety, reducing the need for frequent snacking.

In conclusion, reflecting on our choices as parents allows us to learn and grow, especially when it comes to our children's diet and nutrition. By implementing these five changes – reducing or eliminating gluten, replacing seed oils, optimizing dairy consumption, focusing on protein-rich breakfasts, and curbing excessive snacking – we can offer our children a healthier foundation for their overall well-being. Remember, small changes can make a big difference, and it's never too late to start prioritizing their health by creating new habits.

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