Turning point
When our eldest son, Brady, developed a seizure disorder at 11 weeks old, I knew our daily choices would affect his entire life. After the birth of our second son, Tyson, we learned he had asthma triggered by allergies to just about everything, including anaphylaxis to peanuts.

Initially I read labels to avoid peanuts, learning a lot, especially about the long list of chemical ingredients in ‘everyday’ products. It was overwhelming. There seemed to be little nutritional value and the possibility of more harm being done than good for our diet. We were no longer nourishing the body; we were simply filling up a hole. Fear for my children’s well-being prompted my learning how to eat WELL. The result was life altering and profound; I began sharing what I learned with friends and teachers. When I heard the prediction that our children could be the first generation to have a shorter life span than their parents, I was frightened for my kids, and was compelled to research more and to write a book for parents to assist them in feeding their kids healthy foods.

The journey
Healthy eating is a journey and like all journeys it begins with one step. Thinking of some of the things I fed my kids in the past makes me cringe today, however, “when you know better, you do better”. Start with one or two changes; gradually add more. 

The start
1 Making some meals with high nutritional value from scratch, without chemicals, preservatives and dyes. Making fresh can take the same amount of time (or less) than serving pre-packaged, processed alternatives. 

2 Keep your pantry well stocked with staples to quickly prepare a family favourite. Not having kitchen basics encourages old habits. 

3 Keep a grocery list handy, adding items as you run low; shopping then supports your new lifestyle. 

Make food fun
Cabbage or egg roll buns (see Lunchbox Love), calzones, pita or wraps are different, fun alternatives to hold ingredients. Plan ahead and put leftovers from supper the night before in a thermos; or make extra shish kabobs to pack with pita, tzatziki and veggies to dip – yummy! There are many ways to get your kids eating healthy with minimal effort by planning the night before.

A trick is no treat
Hiding vegetables and healthy ingredients in food can be a recipe for disaster. Disguising healthy ingredients in recipes, especially vegetables, requires over cooking and destroys the nutrients. To raise kids into adults who enjoy vegetables and embrace healthy, tasty alternatives, they have to experience them.

Salads kids will eat
Use butter crunch or romaine lettuce.
Add lots of tasty things: pumpkin seeds, sunflower seeds, dried cranberries; thawed or fresh peas or one of kids’ favourites – corn. Top with grated cheese or croutons. 

When Brady and Tyson don’t like something, I ask them what they dislike and work around it by preparing it different ways.

Try, try again
Kids may have to be exposed to a food
20 times before they eat it without complaint. When Brady and Tyson don’t like something, I ask them what they dislike and work around it by preparing it different ways. Sometimes it works and sometimes not, but I still prepare it and ask them to quietly put it to the side of their plate. I’ve found that if you persist, they usually end up eating it. Don’t have a battle over it.

Children tend to dislike foods if they can get away with it. And they get away with it if you prepare an alternative; you’ll become a short order cook, making different meals for everyone in your family before you know it.   

Making fast, economical meals from scratch is important, very possible and fun! Lunchbox Love (2008) is a helpful starting point. It encapsulates our journey and aims to empower parents to bring great tasting, nutrient-dense, whole foods into their children’s days. sallyjking.com  H&L