Eating Habits
Times have changed.
Between work, school, activities, and everything else, dinner is often the last thing on our minds. So it’s no wonder that takeaway, frozen pizzas, and ready meals have become regulars in our homes. Convenience is so tempting. I get it.
Even though convenience foods like TV dinners, boxed meals, and fast food chains became more widespread in the 1960s and beyond, I didn’t grow up in a household where this was the norm. We made our own pizza from scratch, along with everything else, and I vividly remember my dad spending hours in the kitchen on weekends, just to present us with a delicious Sunday lunch that, of course, would be devoured in a matter of minutes. Cooking, and spending hours preparing meals, was just a part of life for me. It wasn’t just about the food—it was about the love and care that went into every meal.
The truth is, more and more families are eating out or relying on pre-packaged meals. Sure, that pizza or burger might satisfy us for the moment, but what about the long-term effects? These foods—packed with unhealthy fats, sugars, and sodium—aren’t doing our bodies any favors. Every now and then, it’s fine, but when it becomes a habit, the risks start adding up: obesity, heart disease, diabetes, and more. And it doesn’t stop there. These choices can leave us feeling drained, sluggish, and disconnected from our energy and joy.
So, what can we do about it? I hear you—life isn’t slowing down. I’m not saying we need to cook every meal from scratch or turn into gourmet chefs, but we do need to recognize that our eating habits have a significant impact on our child's behavior. Awareness is the first step toward making intentional choices that support their well-being.
Research shows that poor eating habits in childhood significantly shape long-term eating behaviors, affecting both physical and mental health. Early exposure to unhealthy foods, such as processed meals high in sugar and unhealthy fats, increases the likelihood of children developing similar preferences into adulthood. Conversely, when children are introduced to a variety of nutritious foods early on, they are more likely to make healthier choices later in life.
Nutrition plays a crucial role in brain development, and studies have found strong links between poor diets and cognitive decline, poor concentration, and hyperactivity. A diet high in sugar and processed foods has been associated with difficulties in emotional regulation, leading to mood swings, impulsivity, and even increased anxiety. Beyond emotional effects, processed foods rich in fat, sugar, and salt can rewire the brain’s reward system, making children more prone to food cravings and emotional eating. Over time, this can contribute to unhealthy relationships with food, making it harder to control portion sizes and leading to patterns of overeating.
Parents play a critical role in shaping these habits, as children model their eating behaviors based on what they observe at home. The availability of food, family mealtime routines, and parental attitudes toward nutrition all contribute to a child's long-term dietary patterns. Research also warns that poor eating habits in childhood increase the risk of obesity, type 2 diabetes, and cardiovascular diseases later in life. Moreover, an unbalanced diet can disrupt the gut microbiome, affecting digestion, immunity, and even mental health.
Ultimately, the way we eat as children lays the foundation for our lifelong relationship with food. Encouraging balanced nutrition, mindful eating, and reducing processed food intake from an early age have lasting benefits for a child’s health, mood, and overall well-being.
This isn’t just about you getting through the day with a frozen pizza—it’s about shaping your child’s lifelong relationship with food. Feeling a little pressured? Maybe. But you know what? That’s not always a bad thing. Sometimes, we need a little shake-up to inspire change.
Only later in life, when I started cooking for my own family, did I realize how profoundly my parents shaped my relationship with food. Trying new recipes, cooking for hours, making things from scratch, and adjusting meals as my children grew—it all felt natural because my parents had given me that gift. But I soon realized that not everyone grew up like that. For many, putting a meal on the table is a daily struggle, a source of frustration and stress—when for me, it brings so much joy.
You don’t suddenly transform into someone who cooks for hours just because you want to do things differently. And honestly, I teach my kids that convenience food is usually fast to make anyway. Our home revolves a lot around food—we love eating, trying flavors from all over the world, and cooking together. From an early age, I’ve taught my children to cook, and now they take over in the kitchen, too. When they crave fried rice, stir-fry, or pizza, we make it together. I show them how quick and simple it is, and the best part? We know exactly what goes into it and get to choose every ingredient ourselves. I love seeing them carrying the torch of loving to cook.
Maybe you're reading this and grew up on convenience food, unsure of how to make the shift. Just the thought of it might feel overwhelming. Start slowly—take the time to educate yourself on how unhealthy those easy-prepared meals are. We need to be convinced first before we can truly commit to making a change in our family.
Then, sit down and plan a few meals you can rotate. A quick search for “easy, quick, healthy meals” will give you countless options to start with. Check out our Blog post on meal Planning here. Start cooking with your kids, no matter their age. Begin by giving them a toy knife to cut a carrot, and take it from there. It’s a fun and simple way to get them involved in the kitchen, and they’ll learn valuable skills along the way that will stay for life.
Let’s explore a few mindful ways to create healthy eating habits in our homes.
Family Meals: One key area to focus on is family meals. Research shows that when families sit down together for meals, children not only eat healthier, with more fruits and vegetables, but they also benefit mentally and emotionally. Family meals are a beautiful opportunity for bonding, socializing, and modeling healthy eating habits. Although busy schedules and extracurricular activities can make shared mealtimes more difficult, taking time to enjoy meals together helps nurture a stronger, more connected family life.
Mindful Snacking: With the rise of convenience foods, snacking throughout the day has become more common. However, frequent snacking—especially on calorie-dense, nutrient-poor options—can create unhealthy eating patterns. It can disrupt mealtime rhythms, lead to weight gain, and contribute to poor dietary habits, particularly in children. To foster better eating habits, focus on wholesome, nourishing snacks like fresh fruits, veggies, or homemade treats, and try to reduce excessive snacking.
Screen Time and Eating Habits: The rise in screen usage—smartphones, tablets, and TVs—during mealtimes negatively affect family eating habits. Distractions from screens often lead to overeating, as it diminishes mindfulness and reduces awareness of fullness cues. Moreover, excessive screen time during meals can take away from quality family time, affecting the social aspect of eating. To create a healthier environment, make mealtime a screen-free zone, allowing for deeper connection and mindful eating.
Parental Influence: Parents are key in shaping their children’s eating habits—nothing beats leading by example. Research shows that when parents model healthy eating behaviors—like eating fruits, vegetables, and whole grains—children are more likely to adopt these habits themselves. If you’re not there yet, don’t worry! It’s never too late to start embracing healthy eating habits. Rather than feeling discouraged, take it as an exciting challenge to improve your family’s nutrition together.
Make Movement a Family Habit: Incorporate movement into your family’s daily routine—whether it’s a workout, a walk after dinner, or playing an active game together. The goal is to make physical activity a regular part of life, not just something that happens occasionally. By prioritizing movement as a family, you’re helping to build a foundation of health and wellness that will stay with your children for life.
In summary, today's family eating habits are shaped by convenience, lifestyle, and technology, and while there are challenges such as increased snacking and decreased family meals, there are also positive shifts toward healthier eating and more family involvement in food choices. For families looking to improve their eating habits, prioritizing time together at the table, choosing whole, nutritious foods, and being mindful of the influence of technology and busy schedules have lasting benefits for everyone’s health.
Think about one small shift you can make today. Ask the Holy Spirit for wisdom on where to start, and take it from there. You’ve got this! You’re not just feeding little ones—you’re shaping a foundation for lifelong healthy habits, honoring the body God has entrusted to you. Don’t see it as a burden—see it as a gift. It makes a difference!