Ka'Chava

My Daughter Loves Healthy Food!
Here’s How We Did It. (8 Tips)

My Daughter Loves Healthy Food!
Here’s How We Did It. (8 Tips)

23/03/19 | Mariia Goldschmidt | @tofu_fit_girl

23/03/19 | Mariia Goldschmidt | @tofu_fit_girl

As parents we all want the best for our children and we want them to be as healthy as possible. In today’s society we're constantly surrounded by ads of cute cartoon characters eating sugary cereal, and fast food restaurants on both sides of the street. These are cheap and easy options, and as a busy parent it may seem like these are your only options. I’m here to tell you that’s not the case. There’s never a better time than now to start teaching your kids healthy eating habits.

While talking about what you should feed your child is a somewhat heated topic of discussion, these are my 8 tips on how you can get your kids to start eating healthier.

1. Lead By Example

This is probably the most important tip. Our actions speak louder than words. We can’t expect our children to eat healthy if we aren’t doing so ourselves. So, if you're eating habits aren’t exactly where you want them to be, you can’t expect your children to have great eating habits either. Get rid of all the processed stuff and start buying more whole foods to start. Young children especially are interested in what we are eating and always want to taste what’s on our plate. If you only keep healthy food at home and your kids see you eating this way, they will follow your lead.

2. Let Your Kids Help In The Kitchen

Kids will more likely eat healthy meals if they get to participate in the preparation process. I let my daughter help cut the fruit and vegetables, measure and mix the ingredients, put food in the blender etc. It empowers children when you trust them and let them do grown up things. You can get your kids safe knives and let them help alongside you while you are making dinner as one example. Sure, sometimes it can get messy and can take more time but the quality time spent together and the bonding experience shows your children that they are trusted and respected and their effort matters.

3. Involve Kids In Grocery Shopping

My daughter loves grocery shopping. It’s actually one of our favorite activities to do together as a family. She especially likes helping me write the list of goodies we need for the week. We always bring our reusable bags for produce and she helps me fill them up with all the stuff on the list she helped create. When you are strolling through the produce aisle ask them if they would like to try something new. Maybe something exotic like dragon fruit, or jackfruit. Let them pick something that appeals to them. This will give them an opportunity to explore and try something different.

4. Talk About Nutrition And Why It’s Important To Eat Healthy

A healthy outside starts from the inside. It’s never too early to start teaching your children about nutrition and the importance of eating a well-balanced diet. I want my child to always know where her food comes from. There’s a reason you take your children to pick apples but don’t take them to a slaughterhouse. If any child found out what was going on in factory farming, I don’t think they would ever want to touch animal products.

You can explain to kids why certain foods are good for us, what vitamins and minerals they have. For example, lentils and chickpeas are high in iron, and iron helps transport oxygen in the blood. You can do a little research to arm yourself with knowledge so you are ready to answer your little one’s questions when they arise.

If your child wants a treat you can offer them to make a healthier option together. You can use oat flour instead of white flour, dates or maple syrup instead of white sugar, tahini instead of oil etc. If homemade is not an option, luckily many stores nowadays carry healthier plant-based versions of your favorite traditional treats.

5. Make Eating Healthy Fun

You can use fruit and vegetables to create funny faces on their plate. If your child is tired of eating fruit by itself make popsicles or fruit kebabs instead. Miniaturized food is fun too, you can make mini sandwiches or mini pizza. Make colorful dishes and let your kids use their imagination. You can make cupcakes with beets and give them names like princess pink cupcakes or blend spinach in with their pasta sauce and call it green monster pasta. Bright smoothies are appealing to kids and super healthy. Creating a fun atmosphere around fruits and veggies makes it easier for kids to enjoy them.

6. Food Prep

It does take more time to prepare healthy meals than to just buy packaged food from the frozen section. For our family eating healthy is a priority so I invest my time into food prep. You know what they say, fail to prepare and prepare to fail. We live by that quote. Try to find a day during the week where you can think and plan meals for the days ahead, that will insure that you will have all the ingredients you need to prepare the meals. Planning the week in advance also helps to maintain a good variety of meals. I also do a little meal prep for a few days like baking a bunch of sweet potatoes, frying up tofu, cooking beans, grains, and veggies so when I’m short on time I just mix it with greens and avocado or some sort of dressing and have an easy healthy meal. Kids love to snack so it’s a great idea to have healthy nutritious snacks on hand as well. Like hummus and veggies, some fruit like an apple, whole grain crackers etc. You can also make extra food for dinner so you have leftovers to serve for an easy and quick lunch for you and kids the next day.

7. Offer Healthy Options

Children change their preferences quite often and it’s normal for them to go through picky phases. Don’t get discouraged! If your child doesn’t like one vegetable, offer another one. Or give them an option to choose what they want for dinner out of few healthy options. As I’ve mentioned before, kids feel empowered when they are given the chance to make a decision. Also, it can take a few tries for children to get used to certain flavors, so be patient.  

8. Add Greens Or Other Veggies/Fruit Your Child Doesn’t Like Into Smoothies, Muffins, Soups, Sauces Etc.

For example, my daughter doesn’t like black beans on their own but she loves black bean muffins. She doesn’t always want a salad but she doesn’t mind greens in her smoothies or cooked meals.

We love making smoothies and banana ice cream together, because it’s fun for kids to throw ingredients in the blender and watch it all mix together. And you can put so many colorful and nutrient dense foods in there and still make it taste amazing. I love Ka’Chava for smoothies and shakes because it’s completely plant-based and has a blend of organic superfoods and plant-based proteins that are a great addition to our well-balanced diet. I really enjoy mixing Ka’Chava with just water, or adding it to smoothies, energy balls, muffins, brownies and other baked goods not only for the taste, but for the added nutritional value as well.

I hope you find these tips helpful. If you have any further questions or just want to try some easy, healthy plant-based recipes feel free to check out my Instagram @tofu_fit_girl, and YouTube channel Tofu Fitness.

1. Lead by example

This is probably the most important tip. Our actions speak louder than words. We can’t expect our children to eat healthy if we aren’t doing so ourselves. So, if you're eating habits aren’t exactly where you want them to be, you can’t expect your children to have great eating habits either. Get rid of all the processed stuff and start buying more whole foods to start. Young children especially are interested in what we are eating and always want to taste what’s on our plate. If you only keep healthy food at home and your kids see you eating this way, they will follow your lead.

2. Let your kids help in the kitchen

Kids will more likely eat healthy meals if they get to participate in the preparation process. I let my daughter help cut the fruit and vegetables, measure and mix the ingredients, put food in the blender etc. It empowers children when you trust them and let them do grown up things. You can get your kids safe knives and let them help alongside you while you are making dinner as one example. Sure, sometimes it can get messy and can take more time but the quality time spent together and the bonding experience shows your children that they are trusted and respected and their effort matters.

3. Involve kids in grocery shopping

My daughter loves grocery shopping. It’s actually one of our favorite activities to do together as a family. She especially likes helping me write the list of goodies we need for the week. We always bring our reusable bags for produce and she helps me fill them up with all the stuff on the list she helped create. When you are strolling through the produce aisle ask them if they would like to try something new. Maybe something exotic like dragon fruit, or jackfruit. Let them pick something that appeals to them. This will give them an opportunity to explore and try something different.

4. Talk about nutrition and why it’s important to eat healthy

A healthy outside starts from the inside. It’s never too early to start teaching your children about nutrition and the importance of eating a well-balanced diet. I want my child to always know where her food comes from. There’s a reason you take your children to pick apples but don’t take them to a slaughterhouse. If any child found out what was going on in factory farming, I don’t think they would ever want to touch animal products.

You can explain to kids why certain foods are good for us, what vitamins and minerals they have. For example, lentils and chickpeas are high in iron, and iron helps transport oxygen in the blood. You can do a little research to arm yourself with knowledge so you are ready to answer your little one’s questions when they arise.

If your child wants a treat you can offer them to make a healthier option together. You can use oat flour instead of white flour, dates or maple syrup instead of white sugar, tahini instead of oil etc. If homemade is not an option, luckily many stores nowadays carry healthier plant-based versions of your favorite traditional treats.

5. Make Eating Healthy Fun

You can use fruit and vegetables to create funny faces on their plate. If your child is tired of eating fruit by itself make popsicles or fruit kebabs instead. Miniaturized food is fun too, you can make mini sandwiches or mini pizza. Make colorful dishes and let your kids use their imagination. You can make cupcakes with beets and give them names like princess pink cupcakes or blend spinach in with their pasta sauce and call it green monster pasta. Bright smoothies are appealing to kids and super healthy. Creating a fun atmosphere around fruits and veggies makes it easier for kids to enjoy them.

6. Food prep

It does take more time to prepare healthy meals than to just buy packaged food from the frozen section. For our family eating healthy is a priority so I invest my time into food prep. You know what they say, fail to prepare and prepare to fail. We live by that quote. Try to find a day during the week where you can think and plan meals for the days ahead, that will insure that you will have all the ingredients you need to prepare the meals. Planning the week in advance also helps to maintain a good variety of meals. I also do a little meal prep for a few days like baking a bunch of sweet potatoes, frying up tofu, cooking beans, grains, and veggies so when I’m short on time I just mix it with greens and avocado or some sort of dressing and have an easy healthy meal. Kids love to snack so it’s a great idea to have healthy nutritious snacks on hand as well. Like hummus and veggies, some fruit like an apple, whole grain crackers etc. You can also make extra food for dinner so you have leftovers to serve for an easy and quick lunch for you and kids the next day.

7. Offer healthy options

Children change their preferences quite often and it’s normal for them to go through picky phases. Don’t get discouraged! If your child doesn’t like one vegetable, offer another one. Or give them an option to choose what they want for dinner out of few healthy options. As I’ve mentioned before, kids feel empowered when they are given the chance to make a decision. Also, it can take a few tries for children to get used to certain flavors, so be patient.

8. Add greens or other veggies/fruit your child doesn’t like into smoothies, muffins, soups, sauces etc.

For example, my daughter doesn’t like black beans on their own but she loves black bean muffins. She doesn’t always want a salad but she doesn’t mind greens in her smoothies or cooked meals.

We love making smoothies and banana ice cream together, because it’s fun for kids to throw ingredients in the blender and watch it all mix together. And you can put so many colorful and nutrient dense foods in there and still make it taste amazing. I love Ka’Chava for smoothies and shakes because it’s completely plant-based and has a blend of organic superfoods and plant-based proteins that are a great addition to our well-balanced diet. I really enjoy mixing Ka’Chava with just water, or adding it to smoothies, energy balls, muffins, brownies and other baked goods not only for the taste, but for the added nutritional value as well.

I hope you find these tips helpful. If you have any further questions or just want to try some easy, healthy plant-based recipes feel free to check out my Instagram @tofu_fit_girl, and YouTube channel Tofu Fitness.


Mariia Goldschmidt is an advocate for family plant-based living and Ka'Chava Ambassador. She teaches others how to not only survive, but thrive on a plant-based diet!

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Ready-To-Go Meal... That Actually Tastes Good!

100% Money Back Guarantee. Learn More

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