If you have kids at home I’m pretty sure you’ve fallen victim to this one! You make Kraft Dinner, a grilled cheese sandwich or chicken fingers for the little ones. Almost 99% of the time no one finishes what’s on their plate, so you do! Either the crust from their sandwich or the last chicken finger finds it’s way into you tummy. You don’t think anything of it because it feels harmless- and quite honestly you’re probably munching without even thinking. I mean, you’re eating scraps, right?

Here is the thing- little bites here and there add up quickly. A few Goldfish, a handful of Cheerios, 2 spoonfuls of K.D, a bite (or two) of pizza and you’ve added over 150 – 200 calories to your day. If you’re not subtracting these extra calories from your other meals or snacks during the day – the result will eventually be weight gain.

Remember approximately 3500 calories is equal to 1 pound.

(CLICK HERE to better understand how to lose or gain 1 pound.)

100 extra calories a day add up to a gain of 1 pound a month.  At the end of the year you’re looking at an extra 12 pounds. If you’re trying to lose weight, you have to cut calories from your day – not add them in. This type of mindless snacking can really sabotage weight loss.

How Do You Stop ?

Keep a Diary

• If you keep track of what you eat during the day (including the 5 Goldfish) you’re holding yourself accountable for it. Knowing and remembering what you ate will make you aware of the snacking and help you to stop it. Every-time you put something in your mouth, write it in your diary.

Just because scraps are a bad idea doesn’t mean a treat here and there is!

• Eat a cookie because you want it, not because the box of Teddy Grahams was open.  And make it a cookie you actually like and crave.

Stay conscious and mindful when you’re feeding your children

• What you choose to eat is a conscious decision. Keep it that way. It’s really easy to shut you’re brain off and eat without thinking. If you’re going to put it in your mouth- think about it before you do munch. Then really take the time to taste and swallow what you’re eating.

Subtract The Calories

• If you want to use some of your daily calories snacking on your kids lunches or dinners, that’s fine. Just make sure you do the math. If you’re going to have a 1/2 piece of their toast with butter and the left over pizza – figure out what you’re going to cut back on from your day to make up for it.

Try making any ‘special’ dish for your kids off limits.

• I know this idea sounds extreme but some people do better with black and white boundaries than gray ones. If there’s no gray area, then there’s no snacking.
• Giving yourself the all round NO, may help remind you that it’s not a option.

I’m so excited to introduce Julie Watson founder and owner of AfterGlow Health and Fitness. (A health and fitness company specializing in pre and post natal exercise and nutrition.) Here is Julie’s two cents on the subject:

Preparing foods for your kids can sometimes be an OCCUPATIONAL HAZZARD.  The food is there, and chances are whether you are hungry or not you are going to nibble. It’s in a way, screaming at you like a big flashing light…EAT ME! EAT ME! But as my kids remind me…food can’t talk.

Being mindful is the place to start.

I agree with making a diary, and in fact suggest that all of my clients who are intending on seeing results use a diary to track food intake.

My biggest suggestion for any parent is model healthy eating behaviors from an early age.  Like Jessica says, what you choose to eat is a conscious decision, and I will add that what you choose to feed your kids is a conscious decision too.  Though as busy moms, we may not all have time to cook up a four course meal, but a good healthy square meal is easy to create with a little planning.

Just because your 9 month old is used to eating out of a jar and your 3 year old has fussy food habits, doesn’t mean you can’t come up with something the whole family can eat.  If you are preparing 3 separate meals, and chances are, yours is the last one on the priority list… then you will be hungry and resort to snacking.  What about roasting up a couple of chickens (always cook in large portions for leftovers!!) with some chopped root veggies thrown right into the roasting pan. You can use a slow cooker and roast all day, or turn up the heat to 425 degrees with a lid on and roast for 60-90 minutes. You can use a hand blender to mash up a portion for your infant or toddler, cut up small pieces for your child and have a healthy meal for you and your partner all at the same time. Yum-yum!

The last thing I want parents to remember while dipping into the goldfish is that food is fuel (another teachable moment for your kids), so what you put in your body will directly result in your energy output, mood, endurance, and concentration.  What they keep telling us about choosing whole foods in their most natural form is true…and applies to our children too.

• Be prepared
• Drink water, “bubbly water”, or a cup of tea instead of snacking
• Put out a platter of carrot and celery sticks, cherry tomatoes, cucumber with vinegar, and a few healthy crackers and some fruit….(kids love ranch dip..you can take a pass on it).

Enjoy eating!! And be proud of it!!!

Click below to visit Julie’s web site and learn more about AfterGlow Health and Fitness

Want to hear more about what Julie has to say? Make sure to visit her blog!

http://afterglowtoronto.com/blog/

Thanks for contributing Julie!

*If you’ve got any other great ideas  – please post a comment and let me know what works for you! Your tip may strike a chord with another mom (or dad) out there!