expert’s corner
freeing your family
When health crises prompt major diet changes, focus on the positive and patiently and persistently adopt new habits to move toward a therapeutic way of eating
Q:
My 9-year-old son has just been diagnosed with the gluten-related autoimmune skin condition, dermatitis herpetiformis, and we recently found out that my 5-year-old daughter is severely allergic to milk products and experiences digestive distress from all grains. My husband has irritable bowel syndrome, allergies, and asthma; I have a lot of digestive bloating; and all of us are overweight and don’t eat enough vegetables. Going on a grain-free, sugar-free, dairy-free diet seems like it would be best for all of us, but I am overwhelmed about how to go about that. Can you offer some pointers? —Tanya W., Madison, Wis.
A:
It’s common for health crises to compel transformation in diet, and summer is the perfect time to make the switch so your family can become accustomed to this therapeutic way of eating before your kids go back to school. And, really, it’s a good idea for everyone to adopt at least a few of these healthier dietary practices. “Changing your diet now can save you time, heartache, and money in the future,” says Leah Webb, MPH, author The Grain-Free, Sugar-Free, Dairy-Free Family Cookbook. Families who are not in crisis mode might favor a more moderate approach to their diet, but getting grain- sugar-, and dairy-based junk foods out of the diet can benefit everyone. “Don’t settle for mediocrity when it comes to diet when the alternative feels so much better,” Webb says.
Basics of Making Changes as a Family Start with yourself. Improve the way you eat and the effects will likely gradually cascade down to other family members. Next, offer only one healthy meal each at breakfast, lunch, and dinner to the family. Don’t cook to order or offer alternative foods for individual kids. Try to pair new foods with something familiar that they like. But if your kids don’t want to eat the new foods, don’t get 14
Healthy Tip!
discouraged: Keep trying * Stock your pantry to offer them. Studies and freezer with Summer is the best time show that children staples you regularly to make healthier changes won’t even try a new need for the meals you to your family’s diet, so that everyone has a chance to food until it’s been make. To turn your get used to them before offered many times, kitchen into a grainthey go back to according to Webb. free, sugar-free, school. Also, encourage your dairy-free producing children to get involved in the machine, you’ll need to have kitchen and participate in small tasks at least a few key items on hand, from during the food preparation process. Kids dried unsweetened shredded coconut are much more interested in trying new to applesauce to almond flour and foods if they have a hand in fixing those coconut or avocado oil. Look for foods. Plus, the more they learn to do in high-quality, preferably organic the kitchen when they’re young, the more products, and save money whenever prepared they will be to make their own you can by buying in bulk and taking nutritious meals in the future. advantage of special discounts. Simple jobs that kids can do in the Make a weekly meal plan and * kitchen include cracking eggs, stirring, only buy the items you need. Check adding measuring ingredients, chopping out weekly sales before creating soft vegetables and fruit (with a nylon the week’s menu. But keep the plan kitchen knife, for safety), and pushing flexible and subject to change if you buttons on blenders or food processors to unexpectedly see a vegetable you blend ingredients. If you have a small herb didn’t plan on serving being on sale or vegetable garden, teach your kids how that week. to snip fresh herbs or pick vegetables * Pick five meals to prepare for the when they’re ripe. week. Don’t plan to eat something new every single meal of every single day. Decide on meals that you’re willing to Practical Pointers reheat or eat as leftovers, and plan To put a clean diet into practice, it’s those leftovers into your meal plan. important to get organized and plan Know which meals freeze well and ahead. Try these guidelines from The make extra servings of those meals. Grain-Free, Sugar-Free, Dairy-Free Also include snacks in your meal plan. Family Cookbook:
June 2020
HE_JUN20_ExpertsCorner_JS.indd 14
4/28/20 4:54 AM
