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Children: how to make them want to eat healthily?

Manger healthy et les enfants - WE ARE CLEAN - CLEAN EATING
I stop burning out in the kitchen - WE ARE CLEAN - CLEAN EATING

More carrots, fewer fries, easy to say but not so easy to implement. The paths to follow to encourage the little ones to eat better with Herveline Giraudeau, psychologist and co-author of "I avoid burn-out in the kitchen."

Preparing meals for the whole family is a real headache that is dangerously close to mental load... Except that all the experts will tell you, when it comes to food (as well as education) it is our actions that count more than our words. So we put on our super parent hat to show him the right path to the nicely garnished plate.

© Editions Eyrolles

The Vegetable War

For the co-author of "I'm stopping burnout in the kitchen" (Ed. Eyrolles), Herveline Giraudeau, "the most important thing is to avoid a power struggle with your children. When one of them doesn't like vegetables, it is necessary to take a step back and hold on to the idea that tastes evolve in life." And above all, the psychologist emphasizes, we absolutely avoid the classic "a spoon to please mom (or dad)" which is especially likely to create an unhealthy relationship with food. Also remember that forcing him to finish his plate is one of the common mistakes that pushes little ones to cut themselves off from the basic signals of hunger and satiety... To be avoided absolutely, otherwise you risk seeing him yo-yo with the scale during adolescence!

Children and vegetables - WE ARE CLEAN - CLEAN EATING

So, yes, we let them taste each food, but no, we don't force them to finish their plate. It's also good to learn to manage your food bowl so as not to exceed your limits. And, we don't deprive them of dessert either! Still to return to the thorny issue of vegetables, also remember that there are many varieties, so imagine a game with your child, each season, make a list of the vegetables he likes and those he will try (of his own free will). There are many seasonal vegetable calendars on the internet for this that you can hang on your fridge door. "By choosing from your list of friendly vegetables, it's easier to put green on your plate" reminds the psychologist and author of the committed blog "Sortez de vos conapts". Finally, also think about varying the cooking methods. Endives in salad do not have the same taste (and the same bitterness) as cooked endives at all... The same goes for spinach or cauliflower. Of course, you can slip these unloved vegetables into gratins and other vegetable lasagnas, but making them eat camouflaged vegetables is also a bit of cheating... Think instead of associating them with moments of conviviality, like an aperitif with friends, in the form of sticks in order to avoid the eternal peanuts and caloric chips when they are not vegetable!

Sioux Techniques for Balanced Meals

Cooking together - WE ARE CLEAN - CLEAN EATING

Without really cheating, you have to learn to be as cunning as possible to make them eat a balanced diet. The ideal plate? A little of what they like (pasta, rice, etc.) and a little of the rest too. Then, "the order depends on the child, they can start with the pasta and finish with the rest or the other way around" concludes Herveline Giraudeau. Another foolproof technique? Get them involved. Both in preparing meals, by explaining to them why pasta morning, noon and night is not possible, and by emphasizing the importance of focusing on balance (proteins-carbohydrates-lipids but also fiber and vegetables) over the week (including lunches in the canteen) and variety of pleasures.

The good idea? Take some time to work out the menus for the following days together, along with everyone's tasks (setting the table, clearing away, etc.). You can also cut out illustrated portions of starches, fruits and vegetables, dairy products, good fats and proteins (meat, fish or eggs) and thus see at a glance whether you are consuming all of these foods every day.

Carrot and chocolate logo - WE ARE CLEAN - CLEAN EATING

Some evenings if you have time, or on weekends, you can also ask the little chef to come and help you prepare the meal. A friendly moment of sharing that will open the doors of Top Chef to him in a few years! In the meantime, we advise you to subscribe to the children's cooking magazine " Carotte et chocolat ", so that your little cherub receives each month by mail his magazine with fifteen recipes deciphered step by step. This month: chicken Tikka, ratatouille turnovers and for dessert, croque banane! A fun way to get behind the stove!

Other ideas: if you can, grow a vegetable garden or take him to the farm regularly. Do you live in the city? Give him the task of watering (without drowning them) the aromatic herbs on the balcony or sign up together for a cooking workshop near your home. You can also, when he is a little older, take him to an organic store and give him "carte blanche" (within a reasonable budget, we don't prepare the meal for the whole building either) in the aisles to prepare the evening meal. It's a fun technique to help him discover new flavors! And, when he is the one who chooses, it's necessarily better

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