Help me change my children’s diet!

[L0309]

Hi all,

my children’s diet really isn’t good.

they both always seem to be hungry and want to eat junk all the time and I always end up giving in.

they seem to want to eat so much more than other children.

my son has ADHD and I suspect my daughter has it also if that’s relevant.

for context I haven’t always had a good relationship with food myself but I want better for my kids.

could I have suggestions for healthy meals and snacks?

please no judgment I am genuinely asking for help.

my children are 4 and 10 years old.

Following for inspiration as I’m the same. My pre schooler in particular is terrible. Partly my fault for not enforcing strict meal times (we often eat on the go or snack rather than sitting down and having fixed mealtimes). But she always wants snacks and complains about being hungry yet won’t sit nicely and eat a full meal. I know she eats well at nursery so she is able to do it, she just gives me a hard time.

All I can advise (and I haven’t yet managed it myself) is to get strict. Offer health nutritious meals, stick to fixed mealtimes with perhaps a few healthy snacks like fruit in between and don’t budge on it.

Might be helpful to say what they do eat/enjoy at the moment so people can suggest healthier alternatives.
But.. also, I find mine are much less likely to ask for snacks when they’re busy. A lot of it comes from boredom. And if the crap isn’t in the house in the first place they know they won’t get anywhere by begging i.e. we never ever have sweets or chocolate in so they don’t ask for it.

For our evening meal mainly have chicken thighs/pork chops/lamb chops with wholemeal rice/wholemeal noodles/potatoes and 2 or three vegetables. Obviously a 4 year old will have a smaller portion than a 10 year old but it's very simple, filling and nutritious.

For breakfast we have porridge with nutmeg and ginger and fruit and seeds. For lunch eggs are always quick and easy with lots of ways of doing them with some wholemeal toast.

For snacks get some nuts or an apple/banana/grapes, bread sticks. We also get 100% dark chocolate from montezumas and melt and mix it with sugar free muslei. Sugar is so addictive and makes me sleep so badly.

Don't have snacks in that aren't healthyish. No snacks two hours before or after a meal. Offer to water if hungry in the meantime. Stick to your guns but mainly don't buy junk food. If you don't have it in and won't buy it for them when out then they can only have the healthier stuff. They will get there eventually but you may have to deal with a few tantrums en-route.

Would you have time so start making snacks first then to have? You could still have ‘unhealthy’ snacks but if you made cakes/biscuits/muffins you could reduce the sugar content and they will be less processed and your DC will still feel they are getting treats. If you used peanut butter and oats in the recipes then they would also be more filling.

I try to give a cup of full fat milk with the snack too so that it helps them to feel fuller (and the eating process takes longer).

Porridge or eggs for breakfast

Cheese, ham or egg mayo in brown bread for lunch

Chicken casserole, spaghetti Bolognese, chilli and rice for dinner.

Homemade cakes/muffins. Hard boiled eggs, cheese, fruit as snacks.