Dinner table blues. We’ve all been there. As a parent, I didn’t anticipate that serving meals would or could become a challenge. If you’ve ever struggled with wondering what to serve at meal time; how much, what, and how to avoid exhausting struggles; you aren’t alone.
Today’s guest post from mama of 4 and Nutritional Therapy Practitioner, Mary Voogt, provides us with some simple steps to take when feeding children. Just as each child is perfectly unique in their learning styles, strengths, and struggles; they are also unique in their nutritional needs and in how they choose to participate in the process of creating meals and eating them too.
If you’d like to become LESS stressed about what you put on the table; keep reading.
How to Get Your Kids to Eat a Balanced Macro nutrient Diet
Feeding kids can feel complicated and stressful. Are they getting a balanced diet? Are they eating too much or too little? But it doesn’t need to be. Let’s explore the concept of a balanced macronutrient diet for kids!
A friend recently came to me very concerned with a feeding question. Her one-year-old only wanted to eat fruit. She wanted to know how to get her daughter to eat more vegetables instead of fruit. It just didn’t seem healthy to eat so much fruit.
This is actually a really common concern among parents. Kids generally love fruit! Or you could substitute any food or macro nutrient for the fruit.
My child only wants to eat [hot dogs, noodles, toast, raisins, fruit snacks, peanut butter,…]. Take your pick.
So, the real question becomes ; is it unhealthy for a child to eat so much of one food? And how do you find balance in their diet? Let’s take a closer look at how a child uses each macro nutrient and how to get them to eat a balanced diet.
What are the Macro-nutrients?
There are three main macro-nutrients: protein, carbohydrates, and fat. Some also add fiber and water to the list, but we’ll keep it simple and focus on the big three.
Proteins
Proteins are chains of amino acids. They are building blocks for tissues, organs, nerves, and muscles. They are also essential building blocks for enzymes, antibodies, hemoglobin, and peptide hormones.
There are 22 amino acids used by the human body, nine of which are essential, meaning they must be consumed as the body can’t make them.
Animal proteins are more bio-available and contain all nine of the essential amino acids. Plant-proteins, such as nuts, beans, and seeds, can be healthy. However, they must be used in specific combinations to get all of the essential amino acids. For this reason, it is best for kids to eat at least some animal proteins. This can include seafood, beef, pork, chicken, turkey, duck, venison, lamb, eggs, and dairy.
Carbohydrates
Carbohydrates are mostly found in vegetables, fruits, tubers, legumes, grains, and sweeteners. They have various roles. As glucose, carbs provide quick fuel for the brain and muscles. As fiber, they provide fuel for the microbiome and aid in digestion. Carbohydrates can also help fight infection, grow new body tissue, and lubricate joints when combined with protein and fat.
Fiber is a critical component of carbohydrates. Both soluble and insoluble fiber feed the good bacteria in the gut and produce Vitamin K2, Vitamin B12, short-chain fatty acids, and organic acids.
Carbohydrates are technically not essential. The body is able to produce glucose from protein. But it takes more energy. And with all of the important roles of carbs, it is healthy to get a good balance of them in a child’s diet.
Fats
There are three main classes of fats (better known as fatty acids) – saturated, monounsaturated, and polyunsaturated (which includes Omega-3s and Omega-6s). All three play important roles in the body.
Technically there are only two essential fatty acids – linoleic acid (Omega-6) and alpha-linolenic acid (Omega-3). These must be obtained from food as the body cannot produce them. And all other fats can be made from these. However, it is good to get a balance of all three types of fat in the diet as they each play a major role in controlling inflammation. Saturated fat helps the body inflame to start the healing process, while monounsaturated and polyunsaturated fat are responsible for the anti-inflammatory process.
Fats help the body absorb fat-soluble vitamins (A, D, E, K), they regulate the speed of digestion (which also helps regulate blood sugar), they provide sustainable energy for long periods of time, and they increase satiety. Fat is also essential for making hormones and nourishing the brain. Two critical functions for teens!
Quality is key when it comes to fat. Avoid man-made, refined oils. This includes margarine, canola oil, soybean oil, corn, oil, trans fats, and hydrogenated oils.
Do Kids Need Carbohydrates?
As I mentioned earlier, technically carbohydrates are not essential. The body has the ability to make enough glucose from protein. However, this is a more labor-intensive process for the body. Which means it uses up more energy.
Carbohydrates are a source of fiber, which feeds the good bacteria in the gut.
Because kids are growing and active, I believe they need a balanced macro diet that includes carbohydrates. These should come largely from vegetables.
What is a Balanced Macro Diet for Kids?
There is no one-size-fits all diet – for kids or adults! Every person has unique needs that change from day-to-day, even hour-to-hour! This is called bio-individuality. We’ll talk more about that in a moment.
When feeding ourselves, it’s easy to think about what sounds good or what we’ve already eaten in order to make choices. But when it comes to feeding your kids, you really need more guidance. Especially for young children that can’t tell you what they want.
So here is a general guideline for balancing macro-nutrients for kids:
- Protein: 15 – 25%
- Carbohydrates: 30 – 50%
- Fat: 25 – 45%
In general, kids need less protein and more carbs and fat. But all three macros are important! And the source of each macro matters too.
The ability to utilize any of the three macro-nutrients for energy is called metabolic flexibility. It is a sign of a healthy body. Feeding kids a balance of protein, carbohydrates, and fat teaches their body how to use each of them effectively.
Balanced macros are also important for blood sugar regulation. In other words, if you want to avoid a “hangry” child, make sure they are eating balanced meals and snacks. Whole grain crackers with cheese or carrot sticks with hummus will do a lot more for your child than plain fruit or veggies.
What is Good Nutrition for a Child?
As a Nutritional Therapy Practitioner, I always take a food-first approach with kids. Many parents want to jump right to supplements. They are like a security blanket just in case the child’s diet is less than ideal.
But we need to change that mentality. There is no magic pill or quick fix when it comes to our health. Especially the health of our children! So real, whole foods have to be a top priority. Supplements only come into play when there are significant deficiencies or imbalances that would take a long time to correct with food or if the gut is too damaged to utilize nutrients from food.
A variety of whole foods from all sources is ideal. This includes both plants and animals. I do not recommend a vegan or even vegetarian diet for children except in rare cases. Kids need essential nutrients from both plants and animals.
This doesn’t mean they need piles of meat or ten cups of vegetables every day. But getting that balance of both plants and animals not only provides good nutrition, it also makes eating more enjoyable. The options are endless!
What is Your Child’s Eating Style?
With so many options it can be hard to figure out exactly how to feed your child. They are each so unique! But there is a way to tailor meals to individual kids – by figuring out their Eating Style!
It’s just like understanding your child’s learning style in order to teach them effectively. By understanding your child’s Eating Style, you can feed them more effectively.
For example, an Active Eater tends to struggle with keeping blood sugar balanced. He needs regular meals and snacks with a balance of protein, fat, and fiber for stable moods and energy. On the other hand, an Analytical Eater tends to feel better without much snacking. She does better eating a filling, balanced meal and then giving her body sufficient time for digestion between meals.
An Adventurous Eater loves variety and will appreciate more choices. While an Intuitive Eater likes food she associates with comfort. This often includes easy-to-chew options that she’s used to.
Are you curious what type of eater you have? You can find out HERE.
How to Get Kids to Eat a Balanced Macro Diet
Now that you have a good grasp on the macronutrients and bio-individuality, let’s get to the practical part of feeding kids. Here are some great ways to get kids to eat a balanced macronutrient diet.
Get Kids in the Kitchen
Inviting your kids into the kitchen to explore and create is a great way to encourage them to try new foods and expand their diet. It’s also a great way to foster independence. As parents, it’s our job to teach our kids life skills so they can care for themselves when they leave home. Teaching your child to cook real, whole foods is one of the best ways to do just that.
Let Kids Make Choices
As hard as it may be, you have to let your kids learn to make their own food choices. Allow them to listen to their bodies and make the connections between what they eat and how they feel. How much freedom you give depends on your child’s age. But encourage choices from very early on. You supply options. They choose what and how much they eat. Don’t tie emotions to their choices.
This also means kids can serve themselves. I too sometimes fall into the trap of plating food for my kids based on what I think they should eat. But it doesn’t let them be involved in the process. Instead, let them serve their own food. Maybe they’ll take a mountain of noodles and two bites of broccoli. That’s OK! Talk about their choices. Understand why they took what they did. At the end of the meal ask your child how she feels and if she thinks she took what her body needed. Did she have a lot left? Is she still hungry? Does her belly hurt? Does she have energy? Help her make those connections and she’ll learn to adjust her portions and ratios.
It’s also great to give kids a visual when learning about macronutrients. Make some meals where they are split into three groups. A protein. A carbohydrate. A fat. Then let them pick something from each category.
For example, you can make a taco bar with three sections.
- Protein: ground beef, beans, and cheese
- Carbohydrate: taco shells, tortilla chips, salsa, onion, peppers (beans could also go in this group as they are loaded with fiber)
- Fat: smashed avocado, sour cream
Let your kids make their own tacos, making sure to take at least one item from each group.
Teach Kids About Food
Cooking together is great. But you can go a step farther and teach your kids about where their food comes from and why it matters. Visit a local farm, go to the farmer’s market, check out books from the library, start a garden, or raise some chickens.
The more your child understands about where food comes from and how the body uses it, the better choices they can make.
Make Meals a Time for Family
Finally, meals should be a family event. Eating together has numerous benefits. But one of the most important is that it brings the family together. It gives you time to connect and converse.
Mealtime should be a positive experience. It can also be a time for teaching. Lead by example with your own food choices. Your kids are watching. And it does matter! Especially when they are little, kids want to imitate their parents. So make meals a time for fun, laughter, and nourishing food.
Do Kids Need Variety in Their Diet?
Let’s get back to our fruit-loving toddler. Is it OK that she’s eating so much fruit?
In short, absolutely!
When you allow kids to listen to their bodies they will eat intuitively. Maybe she was dehydrated. Maybe she needed some extra Vitamin C. Maybe she needed some quick energy. All she knows is that her body told her she wanted fruit. And fruit actually has quite a few vitamins and minerals.
That being said, it is important for kids (and adults!) to get variety in their diets. So offer a wide variety of whole foods from both plants and animals. Look at the big picture. Maybe your son only wanted chicken for dinner. But he was in the mood for lots of carrot sticks at lunch.
Respect your child’s bio-individual needs, let them make choices and listen to their bodies, teach them about the importance of each macronutrient, and offer a variety of healthy foods. This will set you both up for success!
H3 Do your kids struggle with eating a balanced macronutrient diet?
BIO:
Mary Voogt is a Nutritional Therapy Practitioner, feeding expert, and a homeschooling mother of four (used to be) selective eaters. She has a passion for real food and can help you navigate the challenging world of feeding struggles. In her world, there are no picky eaters! As an NTP, Mary loves to work 1:1 with moms and kids to find root causes to health problems and feeding issues. She blogs about her passion for homemade food, her knowledge of food allergies, and life with young children at Just Take A Bite. When she’s not in the kitchen, Mary enjoys reading, walking, homesteading, and spending time with her family.