Over five years ago, I made the decision to switch to a clean eating lifestyle—choosing organic, whole foods and cutting out most processed options. That choice came from learning about the harmful ingredients commonly found in the standard American diet and wanting to take charge of my own health. When I became a mom, that passion deepened—I wanted to be sure my child was getting the nutrients he needed from real, nourishing food. That’s what led me to become a holistic nutritionist. Now, as a toddler mom, I fully understand the daily challenges—getting your little one to cooperate can take a mix of patience, creativity, and yes, sometimes even a little bribing! I’m not claiming to be an expert, but I’ve picked up a few helpful strategies along the way that can make the transition to real, clean foods easier for both you and your kids.
What Are Real, Clean Foods?
Before we dive into tips, let’s first clarify what we mean by real, clean foods. These are whole foods—things that come from the earth or are raised on the land. It’s not just about avoiding all processed foods (after all, cooking or baking is technically a form of processing), but rather about steering clear of heavily packaged, convenience foods loaded with additives and preservatives. Clean eating is about choosing the highest-quality ingredients—foods grown or raised without harmful chemicals, pesticides, or synthetic additives, ideally on nutrient-rich land. These foods are simple, close to their natural state, and often much more flavorful and nutrient-dense than their processed counterparts.
Here are a few examples of clean, real foods:
- grass-fed raw dairy
- pasture raised eggs
- grass-fed and pasture raised, organic meats
- wild caught sea food
- organic fruits and vegetables
- healthy oils and fats like coconut oil, grass-fed butter and extra virgin olive oil
Educate Them
As a holistic nutritionist, I believe educating your child about clean, real foods is one of the most impactful things you can do for their long-term health. Kids are never too young or old to learn—especially when the information is shared in an age-appropriate, engaging way. Just as we teach them to be kind, to color on paper instead of walls, and to look both ways before crossing the street, we can also teach them about reading ingredient labels, understanding how processed foods affect their bodies and don’t help them to grow big and strong, and why we might choose to shop at a farmers market. These small, everyday conversations build a strong foundation, empowering them to make healthier choices—even when it’s not the popular option. Lastly, I believe it is important to share with them your family’s personal convictions and why you make these choices. I often share with my toddler how we want to take care of our bodies to the best of our ability, so that we can be healthy and have energy to do the good work God has prepared for us.
Go Shopping Together
Grocery shopping can be a fun, meaningful, and educational experience for the whole family. There’s something special about choosing fresh foods—whether at the store or a farmers market—and feeling gratitude for the nourishment you’re providing yourself and your loved ones. Involving your child in the shopping process can be a powerful way to support their interest in clean eating. Make it an adventure: explore new vegetables, try different farmers markets, learn about how certain foods support your health, and pick out recipes together to try at home. Setting aside a bit of extra time, offering a special healthy treat afterwards, and establishing a few simple ground rules can make the experience more enjoyable and stress-free for everyone.
Get Them In the Kitchen
Inviting your kids to help with cooking and baking is a great way to spark their interest in clean eating. Whether they’re assisting with dinner or simply putting together a snack plate, being involved in the process makes them more curious and invested in what they’re eating. When children help prepare food—chopping, stirring, smelling it as it cooks, and tasting along the way—they’re much more likely to enjoy the final dish. There are plenty of kid-friendly kitchen tools like aprons, safe knives, and fun items like popsicle molds to make the experience even more engaging. Keep it light and fun by experimenting with new recipes and ingredients together. Even if the dish isn’t a hit, it’s still a win—you’re expanding their palate and building lifelong healthy habits.
Let Them Choose
Most moms probably know this trick, but I’m sharing it anyway because it’s worked so well with my toddler. I let him choose what he wants to eat—but only from two healthy options that I provide. It’s a simple strategy: I offer two nutrient-dense choices for meals like dinner, and he picks the one he wants. Because he got to choose, he’s much more willing to eat it without a fuss. I use the same approach for snacks, breakfast, and lunch—it keeps me in charge of nutrition, while giving him a little independence and shows him that his opinion is valued.
Go Slow & Celebrate Small Wins
It’s completely normal if your child doesn’t immediately take to clean, whole foods—especially if they’re used to a diet high in processed options. Processed foods are often engineered to be hyper-palatable and even addictive, so transitioning away from them can take time. Don’t get discouraged. Start small by swapping out one item at a time—maybe replace sugary breakfast cereal with organic, sprouted oatmeal or trade packaged snacks for whole food alternatives. Gradual changes can help your child feel less overwhelmed and give their taste buds time to adjust. And remember, progress is progress. If they’re not into beef liver, that’s okay—but if they love berries, celebrate that and build on it by adding more fresh fruits to their meals. Every small win counts.
Take Responsibility & Be Consistent
Learning something new and trying to put it into practice can feel overwhelming—but I want to remind you: you can do hard things. On those days when takeout feels like the easier option (and hey, no shame—sometimes you just need a break), try to pause and remember your “why.” As parents, we have an incredible opportunity—and responsibility—to support our family’s health through the food we provide. While we can’t prevent every illness, we can fuel our children’s bodies with real, nourishing foods that support growth, energy, and long-term well-being, free from harmful toxins, carcinogens, and endocrine disruptors. As moms, we often have the most influence over what goes on our children’s plates—let that inspire you, not pressure you. Stay consistent, for yourself and for them, and over time their bodies will begin to crave the goodness of real food.
Only Buy Real Foods
Sticking to real, whole foods for breakfast, snacks, lunch, and dinner is often easier than it seems. While there may be times—like during travel—when packaged foods are more convenient, keeping mostly real foods at home helps set the standard for your child. When processed snacks aren’t available, kids naturally gravitate toward what is—and that can be a great way to encourage healthier choices. After all, they can’t eat goldfish crackers if there aren’t any in the pantry. Instead, stock up on simple, nourishing options like fruit and cheese, make real fruit smoothies, homemade popsicles, turkey roll-ups with avocado, or greek yogurt and berries. Keeping it real helps shape lifelong habits, one meal at a time.
Real Food Recipes to Help You Get Started
These are just a few real food recipes that I make often, my little one likes and I hope yours will too. I hope these recipes will give you a jump start and the confidence to get started on your real food journey.
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