Learning how to shop is a vital part of learning to avoid processed foods. Create a lesson for your children that talks about the different kinds of foods in a grocery store. Show them how shopping the perimeter of the grocery store results in buying more whole, unprocessed foods such as produce, meats and dairy products. Encourage them to make a shopping list of things to get at the store, using only foods on the perimeter of the store. Then, take them shopping and let them put their knowledge to the test.
Sampling the flavors of each of the foods your kids bought at the grocery store will help them to think about how to combine the flavors into healthful meals. Many children do not know what a plain avocado tastes like without seasonings, or what unflavored yogurt tastes like. Encourage the children to sample each of they foods they purchased at the store.
Once your children have an idea of what the flavors of their foods are like, encourage them to plan meals for your family for a few days. Whole food cooking does not need a cookbook, so encourage them to be creative in pairing foods based on flavors and colors, keeping in mind that the more colorful plate is usually the more nutritious plate. Salads are a great way to avoid processed foods and basic salad dressings can be made with equal parts vinegar and olive oil instead of using processed dressings in the bottle. Meats can be cooked with a little salt and pepper, along with some fresh herbs. Dairy products can be used in salads or as marinades. Encourage your children to plan creatively and be willing to try their unique creations.
With the meals for the next few days planned out, help your children to create the meals they envisioned. Supervise them in the kitchen but let them be creative. If they have fun with the food, they will be much more likely to eat and enjoy the food.
After your children have made all of the meals in their meal plan, be sure to sit down with them to evaluate the experience. Have them name what they liked or did not like about the experience. Find out what their favorite foods were and how they might tweak the recipes they created. Encourage them to keep thinking about eating whole foods and make sure that your grocery shopping includes as many of them as possible.