Skip the fad diets and find a better way to talk about food with your kids, get healthy in 2021

For many of us, a new year turns to thoughts of losing weight and getting fit. But when we have kids, we also need to be mindful about how we talk about our bodies and the food we eat.

Here's a Q&A.

This first step will look different for everyone. It could be to put away screens when you eat, to include a vegetable at dinner every night, to replace a drink with water. Whatever makes sense for you. Practice this for several weeks, keeping in mind it takes a long time to create a habit. If you don’t get it right one day, don’t worry. Just pick up where you left off. Once you are feeling comfortable with your first change, add another step. People tend to create very lofty, broad goals —especially for the new year. Small, realistic steps like those mentioned tend to help us be more successful in meeting our goals.

My personal approach is to celebrate the good. Yes, we all enjoy foods that are less healthy and that is OK, but there is also plenty to celebrate with healthy food. I love cooking for my family and share that love with them. I talk about where the food comes from, get excited about the different flavors, colors and textures coming to the table. If my kids are unsure about a food, I give them a chance to explore it, perhaps just taking a “polite bite” to help them get comfortable with something new.

It can take 15 exposures to a new food before a child decides to try it. When you are introducing a new food, it is good to have a safe, familiar food with the meal too so it doesn’t feel overwhelming. And remember, what a child eats at dinner has nothing to do with whether there is a dessert or not. Using dessert as a reward reinforces habits such as eating when not hungry or a distaste for the nutritious food they are being forced to eat.

I started with taking my kids to the farmers' market or produce department and asking them to pick out a fruit or vegetable they were interested in trying. I also tried to get them involved with my garden but that didn’t take.

When my kids were little, they helped with small things in the kitchen - using safe scissors to trim green beans or herbs, stirring (parent tip - put a cookie sheet underneath the bowl when they stir to catch the spills) and washing. Now that my kids are older, they are involved in menu planning (again with parameters - plan a dinner with at least 4 food groups and can be made in X amount of time) and cooking. When kids first learn to cook, start as a team but let them lead. Make sure they select a meal within their skillset.

Another go-to for me is roasted vegetables. I think just about anything tastes good roasted. It is also an easy thing to make that doesn’t require a lot of attention. You just toss the veggies with a little olive oil, salt and pepper and whatever seasonings you enjoy (I always add garlic). Put the veggies in a single layer on a baking sheet and bake, tossing once partway through. Do not overcrowd the sheet or you will end up with steamed veggies instead of roasted veggies.