Are you wanting to learn how to start low-carb kids? – and how to reduce your kid’s sugar intake without a fight?
I was recently interviewed for the Keto Summit podcast – so grab a cup of coffee and listen to my low-carb kid’s tips and tricks. Then look at all the resources below to help you start
The importance of whole food nutrition in children’s health and development cannot be stressed enough. All children will benefit from lowering their sugar and carbohydrate intake, especially from processed and junk foods.
How To Start Low-Carb Kids – even if they’re picky eaters
Every parent wants the best and healthiest future for their children but it can be hard to ditch the junk food and sugar from their daily diet.
And what if you have picky eaters who won’t eat their veggies? Where do you even start? Does your household look like this in the morning?
In the resources below you will find:
- How To Start Low-Carb Kids – why
- How To Start Low-Carb Kids – myth busting
- How To Start Low-Carb Kids – stepwise method
- How To Start Low-Carb Kids – encouraging kids to eat vegetables
- How To Start Low-Carb Kids – remaking childhood favourites
- How To Start Low-Carb Kids – packing healthy lunch boxes
- How To Start Low-Carb Kids – the lunch boxes I pack every day
1: How To Start Low-Carb Kids – why
It has been reported that children eat as much sugar by the time they are just 8 years old than adults only 100 years ago, consumed in their entire lifetime.
All children benefit from ditching junk food and lowering their sugar, ultra-processed carbs, and wheat intake.
My children are low-carb kids, not NO-carb kids. I emphasise their meals to be from whole food sources that are naturally lower in carbs from nutrient-dense sources. When you base your children’s meals on whole real food, they almost become low-carb by default.
You don’t need to be so strict with children’s dietary carb intake, if they are in a healthy weight range, as they are generally more insulin sensitive than adults are, so their body can deal with sugars and nutrient dense carbs more efficiently.
Overweight children should be controlled quite tightly. Studies have shown that children eating a ”low carb high fat’ diet, lose more weight and keep it off far better than those on a ‘calorie restricted low-fat diet’.
Read more here – Ultimate Guide To Low-Carb Kids
2: How To Start Low-Carb Kids – myth busting
I am sure you have been told (or thought) that kids need carbs to bulk up their meals, need carbs to help them think and need carbs for energy. Well just take a look at the myth-busting chart and article that will bust every myth you have ever heard.
If you are new here, every parent needs to read the Top 10 Low-Carb Kids Myths.
3: How To Start Low-Carb Kids – stepwise method
As discussed in the podcast, I like to use my stepwise method to reduce the sugar and processed carbs from kids.
You want your home to be a happy one, so do it gradually and be kind on yourself. Give yourself grace and allow it to happen slowly.How To Start Low-Carb Kids - even if you have picky eaters. All the resources you will ever need!Click To Tweet
Start by cutting out the worst offending items and the highest sources of sugar (number 1), then when you are ready, move onto number 2 and so on.
- All sugar-sweetened beverages – fizzy drinks, fruit juice, flavoured milk and energy drinks. For most people, drinking sugar-sweetened beverages is the number one source of sugar in their diet. Begin by diluting juice, more and more each time, until you eventually stop buying and serving juice or sugary drink at all.
- Sweets, confectionary, sugary treats – don’t be fooled but the ones that market themselves as being made with real fruit juice and with cutesy cartoon characters. They are still little cubes of sugar but packed into an attractive sweet.
- Baking, cakes, biscuits, pastries – all baking is an unhealthy combination of processed high-carb, high-sugar, and high unhealthy fats. Learn to banish the beige.
- Cereal and granola – These are nothing more than processed grains, high in sugar and fortified. It will make you have a sugar crash later in the morning, no wonder kids crash at 10am at school. Breakfast cereals are more akin to desserts these days rather than a hearty way to start the day.
- Sugar and flour – People may say it is restrictive and you are giving up entire food groups, but what you are giving up is food products. It is only because flour and sugar are made into so many products that it appears to be restrictive. Even just 10 years ago, these products weren’t available. Supermarkets looked very different to how they do now.
Read more about the stepwise approach here.
4: How To Start Low-Carb Kids – encouraging kids to eat vegetables
Read my 10 point plan to help your kids eat real food. Help set some guidelines at the dinner table … that actually work!
5: How To Start Low-Carb Kids – remaking childhood favourites
There is absolutely NO deprivation when feeding low-carb kids. You can begin by making their favourite recipes, just healthy low-carb versions.
- Chicken nuggets (gluten and grain free, the easy way)
- Green smoothies
- Fat Head pizza
- Vanilla mug cake (only takes 1 minute)
- Breakfast burritos
- Vanilla waffles (sugar and gluten free, as always)
6: How To Start Low-Carb Kids – packing healthy lunch boxes
You’ll need help and inspiration for making healthy lunch boxes every day. Take a look at my Low-Carb Lunchbox eBook
Are you confused with what to make for school lunches? Do you dread the morning lunch-box routine? Would you like simple ideas to pack healthy lunch-box and snack ideas?
This isn’t about doing more, it’s about doing things DIFFERENTLY!!
“Low-Carb Lunches” is perfect for those who just want to cut back on the junk. We focus on low-carb foods from nutrient-dense sources such as vegetables, nuts, seeds and low-sugar fruit.
All my recipes have no added sugars, grain-free, gluten-free and low-carb. I use basic ingredients and the recipes are perfect for beginners.
7: How To Start Low-Carb Kids – the lunch boxes I pack every day
Low-Carb Kids – More Resources
Infographics and printables to help planning lunch boxes easier.
- Low Carb Kids 1 – tips and tricks
- Low Carb Kids 2 – a printable guide to get your kids involved. How to plan you lunchbox each day.
- Low Carb Kids 3 – 2 weeks of school lunches and how to plan them.
- Low Carb Kids 4 – how to make a low carb lunchbox, and more Low Carb lunchbox ideas
- Low Carb Kids 5 – healthy sugar-free snacks for after school
- FREE printable PDF Healthy Sugar-Free after school snacks
- Low Carb Kids 6 – an entire MONTH of low carb lunch boxes
- Low Carb Kids 7 – My guest post on Diet Dr, “How To Raise Children On Real Low Carb Food”.
- Low Carb Kids 8 – How to help your child eat real food – with an action plan.
- Top 10 Myths Of Low-Carb Kids
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