Fresh Food for Families

When I was over for dinner at my neighbor’s house, I watched in amazement as her son and daughter polished off a huge bowl of strawberries, a plate of tomato, feta and pita, and a bag of carrots with dip for a snack. There was no whining for candy or chips. Fruits, veggies and cheese were their idea of a treat.

This appetite for healthy food didn’t happen by accident. It was fostered by their mom, Daina Kalnins, who is personally and professionally passionate about healthful eating.

At work Daina is a Masters of Science in Nutrition, Acting Director in Clinical Dietetics at SickKids Hospital and author of four food related books. At home, she practices what she preaches, keeping her kitchen free of processed foods and filled with fresh produce, wholesome meals and home baked goodies.

A full time working mom, Daina somehow finds time to cook meals and bake from scratch. “It’s a priority for me” she says. She understands most parents today are in a hurry, and resort to feeding their families processed foods. The big winners are the food companies who are laughing all the way to the bank. The losers are kids who are being fed overly fatty and salty meals that lack in fibre.

Daina feels very strongly about the effect this is having on our children. “I hear so often from parents who claim they can’t get their kids to eat fruits and vegetables. Hold it. Don’t blame the kids. It’s time for parents to accept responsibility. You’re the adult.”

So, here are some tips I picked from Daina on how to incorporate healthier foods in my home.

Be organized and prioritize
Healthy eating takes time. It has to be a priority. Be prepared to buy fresh produce two or three time a week. No one wants to eat fruit that tastes like a stale fridge. Have a few sure fire easy recipes with fresh ingredients so you can whip up home cooked meals quickly.

Cut out juice
This constant sugar supply displaces other healthy foods kids might otherwise want. Juice does not replace fruit. There’s no fiber, one of the most important for kids, and most have extra sugar and additives. Stick with water.

Switch your snack routine
If you don’t want your kids eating junk food, don’t buy it. Say no when they badger you for a cookie or candy. Instead, when they come home from school, have a platter of freshly sliced apples, mangoes, oranges, and pear ready and leave it on the table. Put a plate of carrots, celery, and dip out as a snack even before they ask.

Have patience
Keep on introducing new foods to kids, especially when they’re young. A recent study confirmed kids may need to try a new food up to 15 times before they’ll eat it. Daina created a “lick test” with her kids. To try a new food, they’re allowed to give it a lick it to see if they like it. Then, they choose. This has helped them develop a more sophisticated palate.

Beware the restaurant kiddie menu
Have you noticed the distinct lack of fruits and veggies on most Kids Menus in any restaurant? Instead, it’s deep fried and deeply processed atrocities like chicken fingers, fries, dogs, pizza. To make it even worse, they throw in a pop and cut the cost to make it even more appealing. Daina suggests we try to resist and order from the adult menu for the kids. Sometimes a chef will prepare half a portion. If not, bring home a doggy bag.

Educate yourself
Most of us aren’t eating well ourselves, so why should we expect our kids to? Understand Canada’s food guide and explain to your growing family about the importance of proteins, fruits and veggies and how they give us energy in sports, heal our bodies and make our brain smarter.

Education is key according to Daina. But she’s worried it may be too late to convince adults to change their diets. So she’s going directly to the kids with a new book called YUM to be released this month.

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