Hey there friends! Welcome back to another episode of Nourish to Bloom. So delighted to have you here as we continue our series: How to Raise an Intuitive Eater!
In this episode, we're taking on a more hands-on approach with two powerful strategies that you can easily implement at home to foster healthy eating habits in your kids without falling into the restrictive traps diet culture often sets.
Key Takeaways:
🥗 Discover the power of “Nutrition by Addition” – how asking “What can I add?” transforms mealtime into a balanced and fulfilling experience.
🍭 Dive deep into the concept of serving dessert with dinner – yes, really! – and how it neutralizes the ‘magic’ of sweets.
💬 Learn about shifting your family’s food narrative away from performance and towards fulfillment and faith.
✨ Unwrap the gift of intuitive eating, perfectly aligned with honoring God's creation and love for our bodies.
✨ And remember, the journey to raising intuitive eaters is about encouraging balance, trust, and joy at every meal!
📣 I’d love to hear from you! Have you tried these strategies at home? What challenges or successes have you faced?
Share your experiences with me on Instagram or email me at kara@karatrochta.com. And don’t forget to spread the word by sharing this episode with a friend who might benefit from incorporating an intuitive eating approach with their kids.
Remember, nurturing your family’s health is more than just about what's on the plate. It's about staying nourished, joyful, and faithful to God’s abundant plan for us all.
Beauty held is the seed, beauty shared is the flower. It's your time to bloom! 🌺
Next Steps:
Send me an e-mail: kara@karatrochta.com
Join the Faith-Led Wellness Coaching Program - A 10-Week Christ-Centered Journey to Heal Your Relationship with Food & Your Body.
Learn more and register at https://www.karatrochta.com/faithledwellness Book your FREE Wellness Audit Session: Click Here Connect on Instagram: https://www.instagram.com/karatrochta/
Join The Nourished to Bloom Community: www.community.karatrochta.com
Instagram: www.instagram.com/karatrochta
The Nourished to Bloom Podcast Show Notes: www.podcast.karatrochta.com/shownotes
00:00:00
So in today's episode of the Nourish to Bloom podcast,
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we are continuing our conversation about how to
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raise an intuitive eater, the series that we started last
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episode that dug into how diet culture affects our
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kids and the importance of role modeling as
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parents. And today we're going to dig into a few little
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more practical strategies and we're going to focus on two of my
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favorite strategies that have worked really well within my own
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home. So one of the strategies will help you teach your
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kids how to develop healthy habits and build more
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balanced meals and snacks, while the other strategy I'm sharing
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will help you find some peace around your kids love of
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sweets. So let's get started. Welcome
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to the Nourish to Bloom podcast where your faith meets your health.
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I'm your host, Kara Trachta, a registered dietitian and certified
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Catholic coach, and I'm here to help you cultivate a deeper, deeper connection with your
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body, your spirit and the nourishment that sustains them
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both. In a world filled with noise and confusion
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about food, health and body image, this podcast offers truth
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and healing from a Christ centered perspective. Together, we'll
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untangle the deep roots of diet culture and discover what it means to
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truly care for ourselves through joyful nourishment of
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mind, body and soul. We're here to dive into the transformative
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power of intuitive eating coupled with the rich teachings of our Christian
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faith. With every episode, I'll be cheering you on,
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offering insights, inspiration and practical tools to help
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you heal your relationship with food and embrace the beauty
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of your body as a temple of the Holy Spirit with
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confidence and courage that can only be found in
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Christ. Join me as we journey together towards a more holistic approach
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to wellness, one that honors the wisdom of your body as God's
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creation, the teachings of our faith, and the unique purpose
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you're called to fulfill. You were made to
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bloom, to come into full beauty and health in order to
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bear good fruit for the Lord with your life. So if you're ready to
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nourish your body, feed your soul and bloom into the best version of
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yourself, then you're in the right place. And I'm so happy you're here.
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Welcome to Nourish to Bloom, where every day is a sacred
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invitation to thrive. Hey there. Welcome back to the
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Nourish to Bloom podcast. So happy to be with you here this
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week and continue our series on how to raise an
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intuitive eater. I don't know about you, but I'm having a lot of fun with
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this series. I know we're only on the second episode. But it's been kind of
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fun to take a step back and really see the
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growth that has happened within our own family when we have
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incorporated a Christ centered, intuitive eating approach
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and really like breaking down what it was that I think
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really built a strong foundation
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for my kids to be intuitive eaters
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and then sharing those strategies with you. So we are going to
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continue that conversation and today we're going to
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kind of dive into some strategies on how to
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help you handle snacks and foods. The things that
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we implement in our own house when it seems like kids are
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constantly wanting candy or fruit snacks and chips.
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How can we really embrace and incorporate an intuitive eating approach
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when it seems like our kids just have this natural affinity for what
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diet culture calls, quote, unquote, junk food and what we
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in our own house call play food? So
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if you've ever wondered how to encourage healthy eating habits for
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your kids without falling into those restrictive food
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roles, then this is definitely the episode for you.
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And so, like I said, I'm going to share some simple but really powerful
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strategies that I've used in my own house to help my kids eat
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in a balanced way while still honoring their
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intuitive eating instincts, their body autonomy, and their
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personal food preferences. And so we're going to kick it
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off with one of my favorite strategies. It's called
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nutrition by addition. I don't
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really even know where I maybe heard this term nutrition
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by addition, or maybe it's just something that I don't know,
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I came up with because the words rhymed. But at the premise
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of it, it's really about asking good
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questions to help us build more balanced meals and
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snacks. So this is super helpful even for yourself. But
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what I really love about this approach is that it really helps
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to allow your children to make
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some independent food decisions, but in a way that helps them
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be strategic about it and helps you also
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teach them the importance of nutrition. Because
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I think that's a common misconception with intu eating is that it's just eat
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whatever you want and there's no regards for nutrition. And that is not it
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at all. It's about really bringing two things
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together, right? The, the nutrition knowledge that we have, along
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with our own personal body autonomy
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and our own, you know, personal experiences within our body, and then
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bringing these two together to really be able to make
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informed and good nutrition decisions
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for each of our own bodies. So what nutrition
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by addition is all about is it's really about asking
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the question of what can I add?
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So what can I add to make this Snack more
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balanced or what can I add that will make this snack
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more nourishing? So those two things are really looking at that
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nutrition knowledge side of it. Like, maybe you
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really want this one particular food item and
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maybe it tends to be kind of, you know, high in carbohydrates and
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maybe not, you know, so much fiber. What could you add to that that
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would make it more balanced? How could you incorporate some protein? How could
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you incorporate some healthy fats or a fruit and vegetable? And so that's
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really that, that nutrition by addition to, you know, take something that may be
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a play food and you're going to make it more balanced or help your kids
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make it more balanced by asking this question, what can I
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add? And then, you know, the last way that we approach this is what can
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I add that will make this snack more satisfying? And this
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is really about maybe you are or your kids are making
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these meals and these snacks that are very
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kind of rigid when it comes to, to nutrition. It's very, very focused
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on the nutritional quality of things, but it's really not
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leaning into the satisfaction piece
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of eating. Right. We know if we go back
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to and listen to previous episodes that the satisfaction
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piece is really necessary to help us reach that point of
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fullness. So if we're only building snacks or
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having meals or our kids are, or we're like, you know,
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pushing the nutrition so hard with our kids that we're not
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allowing that satisfaction piece to take place, then we
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are kind of missing the mark on that intuitive eating
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piece. So the whole point of this question of what can I add?
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It's really, you know, allowing you to
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encourage your kids to ask a different question when making
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a meal or a snack instead of focusing on what to take away
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or limit. It's just really about creating this balance
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and moderation approach and building meals and snacks.
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Like I said, I think this is a beautiful thing to teach our kids.
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It's something that we can start small with even when they're
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toddlers and they're asking for this one particular thing. It's helping,
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you know, create those natural conversations about nutrition.
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But then it's allowing them to build these habits
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from a really young age. And then it carries with
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them as they become school age children into teens and into
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young adults, as they are making nutrition decisions and food
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decisions for themselves. But by shifting this mindset from
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restriction to addition, it really helps to create that environment
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where our kids feel empowered to make food
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choices that fuel their bodies in a way that feels
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good, in a way that tastes Good without those
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unnecessary guilt or food rules. And so this is
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how this plays out in my house. So let's say that one of my kid
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asked, one of my kids asked for fruit snacks. Well, instead
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of saying no or labeling them as bad, I might
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suggest, well, that sounds great. What can you add to this to
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make this snack more filling? And maybe I
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suggest that we add some cheese or some yogurt or a
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handful of nuts to give them some protein and some healthy fats
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to help them feel satisfied and full
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longer. Or, you know, one of my kids wants
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chips. I might suggest, let's put some guacamole or
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hummus on the side for dipping. And maybe we can add some baby carrots with
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that too. And this simple habit helps my kids
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just really start to think about nutrition in a way that is
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positive and encouraging rather than restrictive or shame
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inducing. Instead of, well, no, you can't have chips because those are just, you know,
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quote unquote junk food. It's really trying to show them, well, if you want chips,
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that's great. I'm glad you are, you know, listening to what would be
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satisfying to your taste buds. But here's some suggestions of
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how we can incorporate some more nutrition,
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some more nourishing, more satisfying elements to this
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snack. And I think that this is the really important key
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here, is that I offer these suggestions,
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but it's not about forcing them to comply to those
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suggestions, but just by merely, you know, offering this
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suggestion, it's really giving them that independence to choose. Because if
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I insist that they have to eat something, I'm running
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the risk of overriding their natural body cues and teaching
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them that they can't trust their own hunger and fullness signals.
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And that's really not the message I want to send. I mean, put
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yourself in this situation how there might have been a time where all you
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really wanted were the chips. You just wanted to enjoy that bag of chips and
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then you moved on, right? But if we try to
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force them to incorporate these suggestions and to eat these
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suggestions, it runs that risk of promoting overeating
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and, and not being able to allow them to trust those hunger and fullness,
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fullness signals. So it's, it's really this balance, right, of being able
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to teach them about nutrition and nutrient dense foods and how
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we can help them, you know, build these balanced meals and
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snacks, but remembering and trusting
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that they can trust their bodies and helping them know that they can
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trust their bodies. And so, you know, instead of, you
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know, forcing them to comply to these suggestions, it's really about
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leaving that door open for natural consequences. For
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example, if they're still hungry 30 minutes later because
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they only had the fruit snacks or they only had the chips, it allows
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us to have that conversation about what might help
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them feel fuller the next time and, you know, focus on,
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well, if we only eat this, you know, one food group where we're maybe not
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getting enough nutrients for our bodies to feel full and
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satisfied, and we might need to add a couple of different things, and then, you
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know, you're not reading the pantry 30 minutes later. Right. So
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this approach really helps keep. Keep food neutral. It
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helps foster trust between you and your kids, but also trust
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between your kids and their body and allows for those
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natural learning experiences without pressure and without
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guilt or shame. And so, you know, in
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our health, we really talk about the importance of nutrition and
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each of the food groups, but in a way that sheds a positive light on
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all foods. We don't label foods
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good or bad. Instead, we frame food in a
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way that helps our kids understand how different foods serve different
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purposes, that some foods gives us lots of
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nutrients to make our bodies strong and healthy. And while
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other foods don't offer as many nutrients, they taste good and they
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bring enjoyment and satisfaction to them, to the meal or the snack.
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And that when we combine these things, these. These two types of
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foods, that they all have a place on our plate,
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and that it all leads to healthy eating.
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And this balanced approach helps my kids develop that healthy
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relationship with food and their body. They learn to appreciate
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how food fuels their bodies without feeling like they need to
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avoid or obsess any certain food. And I think
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this is beautiful because of the relationship that I had with food
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for so long of good versus bad, of, you know, trying to
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restrict or avoid, and how different. You know, my.
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My twenties and early adulthood would have looked like if I would have had
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this balanced approach and just that, that
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combination in a natural way of nutrition,
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along with the enjoyment and pleasure and satisfaction of
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food. And so I think this is why it' so
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important to not make food a moral issue. And I
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think that for many of us, we're probably not doing it on
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purpose, but there's a little bit of, you know, fear and anxiety
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around food for our kids and the things that they're choosing. And
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so we have fallen into this trap of labeling things
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good and bad. But when we do this, what we're doing
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is we're silently starting to foster a connection
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that our kids will pick up on. We're starting to foster this
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connection that they are either good or bad people based off of
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what they eat. And I know this because
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as adults we do the same thing. We start to foster a connection that
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we are either good or bad people based off of the food that
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we eat. And so when we take this very restrictive
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approach and labeling foods good versus bad with our own kids,
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we're establishing that connection for them. And
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what ends up happening is that we promote a
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performance based metric in our minds that
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continues to build year after year as we grow
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older and it overflows into other areas of their
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lives and it becomes this thing where they
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may start to tell themselves that they or that they are good or bad, that
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they are loved or accepted, worthy or unworthy based
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on performing a certain way, right? That
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they. And it starts with, well, you're a good eater because
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you ate your fruits and vegetables or that's
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really, you know, not a good food for you.
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And. And then we kind of put these feelings of ickiness in, in
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place for them, right? And so we start to
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establish this performance based metric and that they
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will be happy or unhappy, loved or not,
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worthy or unworthy based on performing a certain
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way. And I think this is where it's so important to have a strong
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faith because it's critical to help
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remind us so we can remind our children that
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Christ's love is not performance based. That
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we are loved simply because we are loved. And that we
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are loved even when we make a mistake, that we are loved
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even if we eat a cookie, right? Just this. It's not
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this performance based metric that the
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world tends to, you know, force
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upon us. And so I think this leads beautifully this
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conversation of, of the moral issues of food and
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the good versus bad labeling of food. I think this leads us
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into kind of this next strategy. And then this
00:16:08
next strategy is really about the relationship that
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your kids have with certain foods,
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mostly sweets and sugar, as we are going to talk about,
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because it's super common for us as parents to use
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things like dessert and sweets as an incentive.
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Finish your veggies and you get a cookie.
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Behave at the dentist's office and we'll go get a treat,
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right? But here's the thing. When we position dessert
00:16:38
or sweets as something that must be earned, we're
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unintentionally sending that message that other foods are less
00:16:45
desirable and that sweets are the ultimate price.
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We're making them more novel, we're making them more
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special. And what happens is that this can lead to kids feeling
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deprived or overly fixated on sweets, and
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this makes them more likely to overeat sweets when
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they are given the chance. So instead we want to encourage this
00:17:07
balanced relationship with all foods, including
00:17:11
desserts. And so one of the strategies that works really, really
00:17:14
well with removing this extra energy around
00:17:18
sweets is serving dessert with dinner. And
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maybe you've heard of this and you're like, well, this is the craziest thing I've
00:17:25
ever heard. But one of these strategies
00:17:29
that child nutrition experts really, you know,
00:17:32
promote is this idea of serving dessert with dinner or
00:17:36
with your meal or with your snack. Because
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it's all about
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making all foods have the elicit the same emotional
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energy that a broccoli, that broccoli elicits the same
00:17:52
emotional response as a chocolate chip cookie, right? That it's just this
00:17:55
neutral, it's food. And we're just going to look at this as food and we're
00:17:59
going to eat based off of what would be satisfying and what would feel good
00:18:03
in our bodies. And so the idea is to serve a small portion
00:18:06
of dessert or sweets alongside the meal,
00:18:10
rather than dangling it as a reward for eating
00:18:14
a certain amount of food. And this is why this helps.
00:18:17
It neutralizes the power of sweets. Because when
00:18:21
dessert is no longer a special prize, it becomes just another part
00:18:25
of the meal. Reducing the likelihood of your kids obsessing over
00:18:30
also encourages self regulation. It teaches your kids to
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eat based on their hunger and fullness cues, rather than
00:18:37
eating extra just to earn a treat.
00:18:41
And it supports that intuitive eating lifestyle by allowing
00:18:45
sweets to be enjoyed in a normal, balanced way. It helps your kids
00:18:49
develop trust in their ability to enjoy all foods in
00:18:52
moderation. So if this idea of
00:18:56
serving dessert with dinner feels really, really uncomfortable for you,
00:19:00
it's totally normal. I understand it. You want to start
00:19:04
small. So here are some simple ways that you can ease into it.
00:19:08
One, offer a small, consistent dessert option. This
00:19:12
could be a cookie or some fruit with whipped cream or a small
00:19:16
scoop of ice cream. Something that fits naturally into the
00:19:19
meal. It doesn't mean that you have to bake this cake or bake
00:19:23
brownies. It could be a store bought cookie, it could be,
00:19:27
could be really anything, right? But just offering a small, consistent
00:19:30
dessert option, you know, if your kids are constantly asking you
00:19:34
for, for candy, you know, after school or
00:19:38
whatever, you know, offer that up with a snack,
00:19:41
let them put a couple of pieces on their plate with whatever else they,
00:19:45
whatever else snack that they've built and see what happens,
00:19:48
right? It doesn't mean that you have to go through any greater lengths to be
00:19:52
able to serve dessert. It's just you know, having a small, consistent
00:19:56
dessert option that naturally fits into the meal.
00:20:00
And then two, learning to keep that conversation,
00:20:03
conversation neutral. Avoid making a big deal about
00:20:07
dessert being on the plate and treat it like any other
00:20:10
food. And then this is probably the
00:20:14
hardest one to trust your kids, they might
00:20:17
eat the dessert first sometimes, and that might be,
00:20:21
for the first couple times, the only thing they eat
00:20:25
that is okay. You have to learn to trust the
00:20:28
process that over time, when you
00:20:32
are not saying anything and you're not pushing your own fears
00:20:36
and agenda on them, but that over time, allowing
00:20:39
you to serve this consistently with the rest of a
00:20:43
balanced meal, that they'll learn to balance all the foods on their
00:20:46
plate based on their hunger and their preferences.
00:20:52
It's a tough process. I know. I've been through it. There are
00:20:55
definitely times where I was like, oh, my gosh, am I doing the right thing?
00:20:59
And I can completely empathize and sympathize with you,
00:21:03
that sometimes it can feel so, so hard to, you know,
00:21:07
really embrace these things as an, as a
00:21:10
parent who is wanting to raise an intuitive eater, because I
00:21:14
know that we want to just help our kids eat well
00:21:18
and grow up with that healthy mindset around food. And it
00:21:21
can seem like the rules of diet culture may be the
00:21:25
best way to do that. But really changing the way that we think about
00:21:29
dessert and changing the way that we feel about foods can feel
00:21:33
challenging at first. But when we shift away from the
00:21:36
food rewards and we shift away from the food rules and we
00:21:40
lean into to trust, and we lean into
00:21:44
God's beautiful design of our human bodies, we can
00:21:48
help our kids build lifelong healthy habits.
00:21:52
So the next time that you're planning dinner, consider putting
00:21:55
dessert on the plate with the meal and see how it might shift
00:21:59
the dynamic at the table. Or, you know, the next time that your
00:22:03
kids are wanting that those chips or those fruit snacks or that candy with
00:22:07
a snack, just ask the question, what can you add? Start
00:22:10
to have these conversations around
00:22:14
foods, but in a way that's neutral. That we can teach them
00:22:18
about good nutrition, but we can also teach them that food is meant to be
00:22:21
pleasurable and enjoyable and that it is all a gift from God,
00:22:25
and that we can bring these two things together and they can fit in
00:22:29
a healthy eating lifestyle.
00:22:33
So we have to stop falling into that easy
00:22:37
trap of thinking that we need to control everything that they eat.
00:22:41
But instead, we really need to create a positive food
00:22:44
environment, one where our kids feel trusted and
00:22:48
encouraged to listen to their bodies, that they naturally
00:22:52
start making choices that nourish them well.
00:22:56
So if you enjoyed this episode or if
00:22:59
you have any any questions about these strategies, I'd love to
00:23:03
hear from you. You can send me a message on Instagram or
00:23:07
send me an email kara trochta.com and
00:23:11
let me know what challenges you're facing, or let me know how
00:23:15
you've approached a particular snack in your home. Or if you've implemented
00:23:19
either of these strategies and you found success, I'd love to hear from you.
00:23:23
And if you found this episode don't forget to share this episode episode with a
00:23:26
friend who could also use some encouragement. Remember, as
00:23:30
moms, it takes a village to raise our kids. So
00:23:34
anything that we can do to help a fellow mom out is
00:23:38
always, always welcome. So share this episode or share this series with
00:23:42
any other mom who you know may be curious about
00:23:46
incorporating an intuitive eating approach with their kids.
00:23:49
So remember, until next time, really, your
00:23:53
family's health is about so much more than what's on the
00:23:56
plate. It's really about staying
00:23:59
nourished, staying joyful, and
00:24:03
staying faithful to God and His abundance and his plan
00:24:07
for each one of us in our lives. Remember, beauty held is
00:24:11
the seed, beauty shared is the flower. It is your time to
00:24:14
bloom. I hope you have a beautiful week and I will see you right back
00:24:18
here next week. We'll talk soon. Bye.
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