Real Food List

I remember this phrase from anthropology classes: “A behavior observed is a behavior changed.” 

That holds true in this fun practice of making your own “real food list.” I wanted to share how you can easily incorporate this at home. 

This list is inspired by Dr. Terry Wahls who recommends trying to get at least 250 different foods in a year to support our microbiome diversity. The “how to” is basically two steps:

1) Put a piece of paper on the fridge (or somewhere visible and near the fridge);

2) Write down or have your kids write down or draw the different fruits and veggies they eat

Then watch as they get excited about new foods! 

I’m not rewarding or coaxing them, just having them write it down (or draw it). As a mom this helps me be more intentional about actually providing different foods. It’s easy to get into a fruit/veggie rut. 

Yesterday I had both of my boys pick out two new fruits/veggies  to try. It was so funny to see them react to the tart sourness of raw cranberries and golden berries. They sure thought it was hilarious to make crazy faces in reaction to the flavors!

I also don’t limit writing things down. Even though we already had broccoli on the list, after writing “baby broccoli” they wanted to add “big broccoli” since we also ate it at dinner. So we added it again! Start a new list when full but keep the old one somewhere visible.

If you feel discouraged because your child has a restrictive diet, don’t lose heart! They can:

a) look at the food, b) smell the food, c) touch the food, d) kiss the food, e) lick the food, f) bite the food and spit it out, g) bite the food and swallow it. Ask your kids where they want to start on this hierarchy - they’ll have an opinion for sure!! 

You can also just make the list for yourself. Our kids are watching us! If you can, seek out a highly skilled feeding therapist to get support that will help food exploration be more fun.

You’ve got this - let’s go make some Myo Magic!