[Katigre]

I found a few things helpful in teaching my kids about healthy eating:

1. Talking about a balanced meal needing protein, fat, and carbohydrates (protein and carbohydrates for energy, fat to fill you up so you don't get hungry too soon after eating). I think this is a positive way to look at food - 'does my meal have everything I need to feel full, enjoy the taste, and have the energy I need for my activities?' vs. 'i can't have xyz'

2. Sugar limit per day - 20g/day is a healthy limit for kids (for added sugars - we don't count fresh fruit). Maybe start at 25g if you're just starting out in limiting added sugars). My kids know how to check labels and total it up, and that helped them make better choices. For example, if they really wanted to have candy from Awana then they'd forgo a different treat earlier in the day. It also helped us make better choices about things like ketchup, jelly, yogurt, and maple syrup on pancakes (which is a special treat and not the norm). Each of those things can have added sugars, but within each category some have more than others (ex. Ketchup and pasta sauce often have added sugars, but a few brands don't so we tend to choose those). Picking just one thing to limit (sugar) actually works to weed out a lot of less healthy choices, and especially limit the quantity of them. If you give him the choice of how he wants to fill his 20g quota that can help him feel empowered food-wise too.

Also remember that it takes ~3 weeks for taste buds to turn over, so expect the first few weeks to be harder b/c he will still crave the junkier food. But if you revamp it with his input and know it will be easier in a few weeks that can really help too!