• Oh How Healthy | Jamie Zwier

Empower kids by giving them ownership over their food

You may or may not know that I teach healthy cooking classes, workshops, and cooking camps to children ages 2+.

Getting kids to eat healthy food is what I do.

Granted, there are a few children that truly don't like a food we use or have a food aversion but 95% of the time, children who attend my cooking classes try & enjoy their healthy snack.

So, what's my secret you may ask?

I allow children an opportunity to have ownership over their food.

Children are always seeking ways to exercise their own choices, especially around food.

Children in my cooking classes create their own healthy snacks all by themselves while reviewing & understanding the importance of each nutrient-dense ingredient we use. We then share our options about the recipes (what we liked & what we would change) then wrap up class by picking out what we will make next week!

You too can give your child ownership over his/her food at home can be surprisingly simple.

Here are 2 simple ways to start:

1.) Have children help create the meal plan for the week!

Maybe at first, your child simply listens or watches you and your spouse create a meal plan or joins you at the grocery store.

If your child simply demands chicken fingers or mac and cheese for every meal, think about ways to create those favorite foods in a healthier way!(See recipe below)

2.) Another way to give your child ownership over his/her food is to let them help in the kitchen!

Kids love to help and it's amazing how much this simple activity works like a charm.

Sure, they might be skeptical at first digging into a new healthy dish but over time and with persistence this works!

Schedule time in your calendar for your kids to help you with a meal because at first, it will take some patience allowing those little hands to help!

If you have multiple children, you can choose to have them help you at the same time or you can have a designated date with each child. Whatever works best for you. Remind them that you are so happy they are joining you in the kitchen and you really appreciate their help! This doubles as really great bonding time with your children

Take advantage of your time at home with them during quarantine- If you were interested I can also share with you ways to incorporate school subjects like math, science, and literacy into each recipe!

Here are 5 Things kids can do at your next mealtime!

1.) Cut soft foods with a butter knife🍽

2.) Stir dry ingredients together🥄

3.) Mash foods like banana, baked potatoes, etc.🍌

4.) Mix or roll ingredients with their hands👩🏻‍🍳

5.) Add seasoning or sprinkle final touches onto a dish🥘

Recipe of the Week

Oh How Healthy Chicken Fingers


2 Chicken Breasts

2 Eggs

1 cup Almond Flour

1/2 tsp Sea Salt

1/4 tsp Pepper

2 tbsp Olive Oil


Preheat oven to 450 degrees.

Cut chicken breast into nugget sized peices.

In a small bowl, whisk together eggs.

In another bowl, mix the almonds flour with salt and pepper.

Coat each peice of chicken in a thin layer of egg mixture, then press into the flour mixture.

Arrange nuggets on baking tray and bake for 6-8 minutes, until the bottom is golden and crispy.

Carefully flip, then bake for an additional 6-8 minutes, until cooked through.

Want more recipes like this?

LAST CHANCE OFFER for our best selling cookbooks FOR $17 (Valued at $50)

What's Included: "Simple Balanced Eats Cookbook & More" + "Simply Balanced Kids" & "Your Mealtime Survival Guide"

Grab your cookbook bundle here!

Jamie Zwier, BS.Ed, CHHC.

Head Health Coach & Founder of Oh How Healthy,LLC

Simplifying Healthy Eating for Busy Families

Author of "Simple Balanced Eats" Cookbook Join our next healthy eating challenge >>here<< Let's Hang >> 

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