What Are Exogenous Ketones

What Are Exogenous Ketones?

In recent years, the health and fitness industry has been buzzing with the concept of exogenous ketones. These magical substances are believed to enhance athletic performance, aid in weight loss, and improve cognitive function.

But What Exactly Are Exogenous Ketones?

How do they work?

Are they safe?

In this comprehensive blog post, we will delve deep into the world of exogenous ketones, exploring their science, benefits, potential drawbacks, and how to use them effectively.

Understanding Ketosis and Ketones

What is Ketosis?

Ketosis is a natural metabolic state in which the body switches from using glucose as its primary energy source to utilizing ketone bodies. This state is typically achieved by following a low-carbohydrate, high-fat diet, such as the ketogenic diet. In ketosis, the liver converts fats into ketones, which serve as an alternative fuel for the body and the brain.

What are Ketones?

Ketones, also known as ketone bodies, are water-soluble molecules produced by the liver when fat is broken down. The three main types of ketones are beta-hydroxybutyrate (BHB), acetoacetate (AcAc), and acetone. These ketone bodies can cross the blood-brain barrier and provide energy to the brain when glucose availability is limited.

The Role of Exogenous Ketones

While the body can produce its own ketones through dietary changes and fasting, exogenous ketones are ketone supplements that can be consumed externally. Unlike endogenous ketones produced within the body, exogenous ketones are synthetic ketone salts or esters that are ingested to elevate blood ketone levels. They aim to mimic the effects of natural ketosis, providing quick bursts of energy and other potential benefits.

Types of Exogenous Ketones

Ketone Salts

Ketone salts are a popular form of exogenous ketones. They are composed of ketone bodies (usually BHB) bound to mineral salts like sodium, calcium, or magnesium. These salts not only help stabilize the ketones but also provide essential electrolytes. Ketone salts are available in powder or capsule form, making them easy to incorporate into the daily routine.

Ketone Esters

Ketone esters are another type of exogenous ketones, known for their rapid and potent effects. Unlike ketone salts, ketone esters are not bound to salts and are pure ketone molecules. This results in higher ketone levels in the blood, but they can be challenging to consume due to their strong taste and odour.

Ketone Oil

Ketone oils are a relatively newer form of exogenous ketones, often made from medium-chain triglycerides (MCTs) that are quickly converted into ketones by the liver. This makes ketone oils convenient for those following a ketogenic diet or looking for a quick energy boost.

The Potential Benefits of Exogenous Ketones

Enhanced Physical Performance

Exogenous ketones have gained popularity among athletes and fitness enthusiasts due to their potential to improve physical performance. When the body is in a state of ketosis, it becomes more efficient at utilizing fats for fuel, sparing precious glycogen stores. This can lead to increased endurance and reduced fatigue during workouts.

Cognitive Benefits

Aside from their physical benefits, exogenous ketones may also offer cognitive advantages. The brain can readily use ketones for energy, and some studies suggest that ketones enhance mental clarity, focus, and memory. This has led to speculation about exogenous ketones’ potential application in supporting cognitive function and even in neurological conditions like Alzheimer’s disease.

Appetite Suppression and Weight Management

Another potential benefit of exogenous ketones is their effect on appetite regulation. Ketones have been linked to increased levels of hormones that suppress hunger, which could help individuals adhere to a low-calorie diet and promote weight loss. Additionally, the sustained energy provided by ketones helps reduce the urge for frequent snacking.

Managing Blood Sugar and Insulin Levels

Exogenous ketones might play a role in managing blood sugar levels, especially in individuals with insulin resistance or Type 2 diabetes. Some studies suggest that ketones can improve insulin sensitivity and glycemic control, which could have significant implications for diabetes management.

Proper Use of Exogenous Ketones

Finding the Right Dosage

Finding the ideal dosage of ketones can be a trial-and-error process, as individual responses may vary. It is essential to start with a lower dosage and gradually increase it while monitoring how the body responds. Too high a dosage may lead to digestive issues or other discomforts.

Timing Matters

The timing of exogenous ketone consumption can impact its effects. For athletes, taking ketones before workouts may enhance performance and endurance. On the other hand, using ketones in the morning or during periods of mental exertion might improve cognitive function.

Combining with a Ketogenic Diet

Exogenous ketones can complement a ketogenic diet, as both work to increase ketone levels in the body. However, it’s crucial to maintain a well-balanced diet with adequate nutrient intake, even when using exogenous ketones. They should not be seen as a substitute for healthy eating habits.

Staying Hydrated

Exogenous ketones can cause dehydration, especially ketone salts, as these contain mineral ions. It is essential to drink plenty of water to prevent dehydration and maintain electrolyte balance.

Potential Drawbacks and Side Effects

Gastrointestinal Distress

One of the common side effects of exogenous ketones is gastrointestinal distress, including symptoms like nausea, stomach cramps, and diarrhoea. This is more prevalent when starting with higher doses or using certain forms of exogenous ketones.

Keto Flu-like Symptoms

Some individuals may experience “keto flu” symptoms when transitioning into ketosis with the help of exogenous ketones. These symptoms can include headache, fatigue, irritability, and difficulty sleeping. They are usually temporary and can be minimized by gradually introducing ketones.

Unpleasant Taste and Smell

Ketone esters, in particular, are known for their strong and unpleasant taste and smell. This can be a significant deterrent for some users, making incorporating ketone esters into their routine challenging.

Real-Life Examples of Exogenous Ketones in Action

Example 1: Athlete’s Secret Weapon
Meet John, an avid long-distance runner training for a marathon. John has been experimenting with a ketogenic diet to improve his endurance and overall performance. To take his training to the next level, John decides to try exogenous ketone salts as a pre-workout supplement. On race day, John takes the recommended dosage of ketone salts and notices a significant boost in energy during the run. He feels less fatigued and crosses the finish line with a personal best time.

Example 2: The Productivity Booster
As a marketing executive, Sarah has a demanding job requiring constant creativity and focus. She’s heard about the cognitive benefits of ketones and decides to try exogenous ketone oils to see if they can enhance her productivity. Sarah starts her day with a cup of coffee blended with ketone oil. Throughout the day, she notices improved concentration and fewer distractions. Her colleagues even comment on her increased efficiency and creativity.


In conclusion, exogenous ketones have emerged as a fascinating tool in the realms of health, fitness, and cognitive function. As a supplement, they offer potential benefits for athletes, professionals, and those seeking weight management support. However, like any supplement, ketones should be used wisely and in combination with a healthy lifestyle. Finding the correct dosage, timing, and form of exogenous ketones can significantly affect their effectiveness and overall experience.

So, whether you’re an athlete looking to boost your performance, a busy professional seeking better focus, or someone on a weight loss journey, ketones might just be the missing piece to help you reach your goals.

Always consult with a healthcare professional before starting any new supplement regimen to ensure it aligns with your individual health needs.

And now that you’re well-versed in the world of exogenous ketones, it’s time to take action and see how these remarkable molecules can elevate your physical and mental well-being.


Your Burning Questions Answered

  1. Are exogenous ketones safe?

    Exogenous ketones are generally considered safe for most individuals when used as directed. However, it’s essential to consult with a healthcare professional, especially if you have any underlying medical conditions or are taking medications.

  2. Can exogenous ketones help me lose weight?

    Exogenous ketones may aid in weight loss by promoting appetite suppression and supporting fat burning. However, they should be used in conjunction with a balanced diet and regular exercise for the best results.

  3. How do I know if I’m in ketosis?

    If you are following a ketogenic diet or using ketones, there are several ways to determine if you are in ketosis. These include measuring ketone levels in the blood, urine, or breath using specialized testing kits.

  4. Can I take exogenous ketones if I’m not on a ketogenic diet?

    Yes, you can still benefit from exogenous ketones even if you are not following a strict ketogenic diet. However, being mindful of your overall macronutrient intake and health goals is essential.

  5. Are there any long-term studies on the effects of exogenous ketones?

    While exogenous ketones show promising short-term effects, more research is needed to understand their long-term impact fully. As the popularity of exogenous ketones grows, researchers are likely to conduct more extensive studies on their safety and efficacy.

Diet And Nutrition

Diet And Fitness Trends – Part 1

As we are fast approaching the end of 2022, our physical and mental health is more important than ever. It has been a rough few years for everyone, but one thing is for certain: health is taking the front seat, with technology helping to change the way fitness and workouts are performed.

Stay with me as I share information about current diet and fitness trends in this two-part series.

Diet And Nutrition

When it comes to dieting, there are always trends that stick around, trends that are new, and trends that simply shift in perspective or science.

For 2022, there seems to have been a mix of all three. You can expect some people to give up “dieting” altogether and choose a more intuitive approach to their nutrition, while others might look at completely new ways of eating, like plant-based. Or maybe adding supplements to their daily diet.

Intuitive Eating and Anti-Dieting

While not everyone will identify their eating habits as “intuitive eating,” this trend is becoming more popular.

What is Intuitive Eating?

Intuitive eating is a dynamic integration between mind and body. The principles work by either cultivating or removing obstacles to body awareness, a process known as interoceptive awareness.

Intuitive eating is a personal process of honouring health by listening and responding to the direct messages of the body in order to meet your physical and psychological needs.

What is NOT Intuitive Eating?

Quite simply put…Intuitive Eating is NOT a food plan or a diet!

There is absolutely no right or wrong, but rather a journey of self-discovery and connection to your body and mind’s needs.

With that being said, there is absolutely nothing to count! No points, carbs, calories, or macros! Personally…this is exactly how I prefer to eat…NO RESTRICTIONS WHATSOEVER! I do not follow any strict diet, and I don’t cut out anything. Just a healthy balance and pure enjoyment! I love food!

In the last few years, people have become more aware of diet culture and certain ways of eating that were doing more harm than good. One of the noticeable trends this year is more people are listening to their bodies, and not restricting foods unless they truly just are not interested in them or can’t eat them because of a food allergy.

Even celebrities and other influential people are talking about how they are trying to heal their relationship with food, and learn how to listen to their body’s cues a little more.

Ultimately, you are the expert of your own body. Only you know when you’re full, you know when you’re satisfied, and you know when you’re hungry. Intuitive Eating is an empowerment tool – It’s time to unleash it and set yourself free from the prison of weight obsession and diet culture!

Greens Powder

One of the nutrition-related trends that started in 2020 and have become rather popular since then is greens. Greens powder is a type of powder that includes a powdered version of vitamins and supplements intended to help you get your veggies.

Many nutritionists and dieticians have mentioned it should not be used to replace eating vegetables completely, but it can be a good supplement.

While they vary, your greens powder might have the following:

  • Vegetables like leafy greens, broccoli, carrots, or tomatoes
  • Wheatgrass and alfalfa grass
  • Fruits like acai berries and blueberries
  • Spirulina, seaweed, and kelp
  • And various other nutrients include probiotics, green tea extract, and ginkgo Biloba. Some greens powders are also sweetened with monk fruit or Stevia.


Going plant-based or switching to a vegan diet isn’t new by any means, but they are definitely becoming more and more popular. It has also taken on many different forms, including being more plant-forward, where you still eat some animal products but far less. Many people still choose to eat plant-based 90% of the time, and others go full vegan.

Another reason why it has been popular and has continued to be a diet trend in 2022 is because of how accessible plant-based alternative foods are. This includes the rising popularity of plant milk like oat milk, almond milk, and cashew milk, as well as dairy-free cheeses and butter and many foods that taste just like the meat alternative but are still vegan.

Foods for Specific Uses

Continuing on to other diet trends this year, you have food categories that are meant to help with specific issues. These include foods catering to people who want to improve their beauty, foods to boost immunity, and foods for gut health.

You might see elimination diets related to these categories or simply advertising of select foods to add to your current diet.

Some foods that are good for boosting your immunity are:

  • Yogurt
  • Elderberry
  • Citrus fruit
  • Oysters
  • Wheat germ
  • Red bell peppers
  • Broccoli
  • Ginger
  • Leafy greens

Bottled Alcoholic Drinks

We aren’t talking about traditional beer or liquor that comes in bottles, but pre-mixed cocktails and spiked seltzers. In 2021, there was a drastic rise in the popularity of spiked sparkling waters and seltzer drinks like White Claw and Truly, but that is starting to shift slightly.

Although they are still popular, we are also seeing more pre-mixed cocktails that come in cans and bottles. The benefit of these is similar to the seltzers. Not only are they mixed for you, but they are often included with lower sugar and calories thanks to the ingredients being used. They are ideal for people who are watching what they consume or are trying to lose weight.

So, it seems that the diet and nutrition trends we have seen through 2022 will continue to be similar to what you have seen over the past couple of years, but with a few adjustments.

Keep a look out for more plant-based foods, anti-dieting trends, and nutrient-dense options.

All bodies deserve dignity and respect. Share your thoughts in the comments below, and let me know if you’d like guidance in putting together healthy, balanced meals for you and your loved ones.

Diet and Fitness          Diet and Fitness          Diet and Fitness

Beyond the Sandwich

Beyond The Sandwich – Mix It Up With Different Lunch Foods

When you think about packed school lunch, PB&J or ham and cheese sandwiches come to mind. While sandwiches certainly make for a nice school lunch, they are not your only option. Mix it up by fixing something different for your kids this school year.

Make It A Wrap

A quick and easy alternative to a sandwich is a wrap. Grab some tortillas and fix your child’s favourite sandwich as a wrap. Wraps are also great for adding lots of lettuce and extra veggies. Hummus and cucumbers make a delicious vegetarian lunch option too.

When you’re done adding your toppings, roll it up like a burrito and cut it in half if desired. The wrap is good as is, or you can pack a small serving of salad dressing to use as a dip. Ranch Dressing is always a favourite around here. Just make sure you pack it in a small, airtight container so your little one doesn’t end up with the dressing all over the lunch box (ask me, I know).

Who Doesn’t Love Snack Food And Lunchables?

I have yet to meet a child that doesn’t love lunchables. But have you looked at the price of those found at the grocery store lately? Plus I’m not the biggest fan of the food options.

Why not get a little creative here and make your own version instead, using fresh ingredients and food you know your child will eat.

Start with some sandwich meat and cheese cut into bite-sized pieces. Add some fresh raw veggies like sliced cucumber, cherry tomatoes, and baby carrots. Throw in some fresh or dried fruit, and there you have it, a delicious, healthy, homemade version.

Of course you can turn any of your kids’ favourite snack foods, including popcorn, trail mix, crackers, cheese, fruits and veggies, and the like, into a delicious lunch.

Grab a container with lots of little dividers (bento boxes are perfect) and fill them up with kid-friendly favourites.

Healthy Salads For Lunch

Do your kids eat salad? Salads are another great lunch option, particularly for older children. Get a container with a tight-fitting lid and add all your child’s favourite salad ingredients minus the dressing in there.

Start with a bed of lettuce, add raw veggies, croutons (because, oh my, who doesn’t love croutons?), bacon bits, nuts and seeds, and the like. Top it with a source of protein like cheese, hard-boiled egg, ham or turkey, or maybe even some grilled chicken.

Pack dressing in a separate container along with a fork and napkin, and voila…lunch is done.

You can assemble the salad the night before and store it in the fridge. The key is to make sure all your ingredients are very dry. If you’re washing your lettuce, use a salad spinner, or dry it on some paper towels before packing it.

And cutting everything into small bite-sized pieces will ensure that the lunchtime salad is easy to eat and tastes ever so good!

Beyond the Sandwich          Beyond the Sandwich          Beyond the Sandwich

Bento Lunches

Get Creative With Bento Lunches

Have You Heard Of Bento Lunches And Bento Boxes?

Well, it’s a fun, fairly new trend in packed lunches that traces its origins to Japan. Bento is a traditional way for the Japanese to pack single-serve meals they can take with them to work or school. There they often consist of rice, fish or meat, and cooked or pickled vegetables. The container is usually rectangular, with compartments for each dish.

Traditionally, Bento boxes are made of stainless steel, but you can also find plastic and even glass versions. These food containers with an international flair are usually square and have internal compartments that allow you to keep your food separate.

This gives you a great canvas to get creative with food.

Yes, with Bento boxes it’s ok to play with the food and come up with some fun and creative lunches for the kids (or yourself). Cut the sandwiches into cute little shapes, make some fun roll-ups, and get creative with fresh fruit, raw veggies, cheese, and the likes as sides.

If you are ready to get even more creative, do a quick search online for bento lunch ideas. You’ll find ideas from gourmet food to fun and quirky kid-friendly lunch ideas. Who knew that you could shape rice and make it look like an adorable panda? You’ll find entire Pinterest boards and Instagram accounts dedicated to creative bento boxes.

Of course, there’s no need to go all out. You can make delicious and eye-pleasing bento lunches by taking just a little care with how you place the food in the boxes and taking advantage of simple little tricks like pouring goldfish crackers or raisins into paper or silicon cupcake liners.

What I like best about bento lunches is that it gives you the opportunity to pack several small, snack-like items into one lunch. Your kids will have so much fun picking and choosing, and you know they will still get a healthy meal. Plus, who doesn’t love a bunch of colourful finger food? Heck, you may even convince your picky eaters to try new fruits, veggies, cheeses and the likes if you cut them into cute little shapes. You never know…it’s worth a try!

Of course, these fun and delicious lunches aren’t just for the kids. Order a couple of bento boxes and start packing your own lunch too. You can go as simple or gourmet as you’d like. Or grab a few of your own favourite healthy snacks and call it lunch. Have fun and be creative with it! The possibilities are almost endless with bento box lunches.

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Packing Hot Lunches

Packing Hot Lunches For The First Cool Fall/Autumn Days

After long, hot summers, we look forward to those first crisp fall/autumn days. And with it, our daily menus start to change.

Why not change the lunch you pack for your kids as well? Salads, wraps, and cold sandwiches are great options, but when the temperatures start to drop, our little humans might like something a little warmer in their lunch box.

Soup And A Hot Sandwich

One of my favourite school lunches as a kid was tomato soup and a grilled cheese sandwich. I mean, who doesn’t love soup and a hot sandwich for lunch on a cool, crisp day, right?

If you thought those were outside your packed lunch capabilities, think again! All it takes is a small thermos, some aluminium foil, and ideally, an insulated lunch box…And you’re sorted!

Make the soup the day before from scratch, or heat up some canned soup in the morning, right before school. Get it piping hot, and if possible, run some hot or even boiling water in the thermos first to get everything as warm as possible. Leave it for a few seconds and empty it out. Then, pour the soup in the thermos and sit it in the insulated lunch box.

Don’t forget to pack a spoon!

And, of course, don’t forget to make that important hot sandwich. Grilled cheese or grilled ham and cheese are always a favourite in our house, as is any sort of Panini.

Fix the sandwich as usual and then wrap it in foil. If you’re worried about the bread getting soggy, wrap it in a paper towel first, then the foil. Keep the sandwich in the insulated lunch box; everything should stay toasty warm for hours.

Mix and match the soup and sandwich combos for endless portable lunch possibilities.

Chili and Stew

Of course, you’re not limited to just soup!

A nice hardy stew or a bowl of chili with some corn chips or a side of fresh cornbread make a nice addition to any lunch box. Make a batch of your favourite chili or stew and put it in your kids’ lunch boxes for the following days.

Another great option is to freeze it in smaller portions and take them out as needed to add to lunch boxes. This is also a great time for you to take lunch to work or keep a bowl at home to reheat at lunchtime.

As with the soup we talked about earlier, you can get a short thermos, run hot water in it, and then fill it with the piping hot chili or stew. That will keep the lunch warm until well past lunchtime.

Leftovers Galore

Last but not least, don’t forget about leftovers. Leftovers are always great for lunch box additions. There are wide-mouthed thermos out there that can hold a variety of leftover food, from pasta dishes to things like fried rice or anything you can think of that would work well put in a bowl.

I hope you’ve found these simple hot lunch ideas helpful. Please do share some of your awesome ideas with us in the comments below.

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Packed School Lunch

4 Simple Tips To Get Organised And Make Fixing Lunches Easier

You know that awful feeling when your alarm hasn’t gone off, or you’ve dismissed it instead of hitting “snooze”…and you end up oversleeping?

Yeah…SO DO I!!!

There is nothing worse than running late in the morning and you find yourself desperately trying to figure out something you can put in your kids’ lunch boxes. If you feel flustered or end up buying school lunch because packing it seems like too much of a hassle, I have some tips to help you. These tips will help you get organised, and fixing lunches will become a breeze.

1.  Create A List And Go Shopping

A good place to start is by sitting down with your kids, and together you can come up with a list of lunches they like.

This could include:
or even homemade lunchable

But it doesn’t have to stop there!

If you add a thermos to the mix, you can pack reheated leftovers, homemade soup, and the like. The key is to find lunch foods and snacks that your kids will eat that are also easy to pack.

Make sure you have appropriate containers, and then head to the grocery store to pick up everything you need for the week. Don’t forget about snacks and drinks as needed. The list you’ve created should make this much easier. Once you have several different lunch ideas your kids like and will want to eat, you can simply rotate through them and make the ingredients part of your weekly shopping trips.

2.  Prep What You Can As Soon As You Get Home

When you get home from the store, keep lunch foods out and see what you can do to prep things ahead of time. Instead of putting that bag of grapes away, go ahead and wash them and store them in little bags you can grab and toss in the lunch box. The same goes for things like carrots and even salads. Slice cheese as needed and whatever else you can prep as soon as you get home.

3.  Pack Lunches The Night Before

Mornings are busy enough as it is and not always the perfect time to have to worry about packing lunches. Try making them the night before. Get the kids involved and have them help with their lunch prep and clean-up after. You can store cold items in the fridge and have everything else sitting in the lunch box ready to go. It won’t take long to get into a rhythm of preparing lunches while cleaning up after dinner. You’ll start to appreciate this new habit in the mornings when you only need to grab a couple of things from the fridge and toss them in the lunch boxes. There’ll be no more panicking and rushing around trying to figure out what to pack!

4.  Get In The Habit Of Cleaning Lunch Boxes As Soon As The Kids Get Home

To make lunch prep even easier, I would recommend getting the kids into the habit of cleaning out their lunch box as soon as they get back from school. Even the youngest can help with this. Have them toss any uneaten food and bring the containers to the sink to be washed. Older children can easily clean their own containers, while you’ll probably have to do the washing for your youngest. Having everything clean and ready to go will make it easier to pack the new lunches later on in the day.

It’s really not a big chore for any age kid to take on, and it gets them into a good routine…Plus it teaches them discipline.

Stick to these tips; it won’t take long to get into an efficient lunch packing routine that will make it a snap. Don’t forget to involve the kids and put them in charge of the preparations. Not only will this make your life easier in the long run, but it will also give them a sense of ownership over their lunch.

I’d love to hear what you do for your kids’ school lunches.

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Packing Healthy School Lunches

How To Pack School Lunches That Your Kids Will Want To Eat

Winter is finally coming to an end, DownUnder, so that means Summer is just around the corner…YAY, I can’t wait…I LOVE Summer!

But in the Northern Hemisphere, Summer is coming to an end, and the kids have just started back at school.

So, for you, it means it’s time to get back into your daily routine.

Do You Give Your Kids A Packed Lunch Each Day?

Is part of your daily routine spent packing school lunches? It has been my life for the past 14 years.

Packed lunches are a great option when your child isn’t too fond of what the school offers or you want more control over what your child is eating.

Of course, if your child has dietary restrictions or food allergies, a packed lunch is a must!

For me, packing a lunch allows me to include healthy foods my kids will eat. I find overall, it costs less than what I would be paying for lunch at school.

Of course, packing a lunch daily doesn’t do any good if your child doesn’t eat it or ends up trading most of it away for junk food. The key is finding things your child loves and enjoys eating.

The Best Way To Start Is To Get Your Child Involved

Depending on the age of your kids, you could even put them in charge of making their own lunches. Not only do you know that they’ll pack something they will eat, but being in charge of packing lunch will teach them responsibility.

Start by talking to your kids about what they want in their lunch box.

Make a list of options, then head to the shops, to make sure you have everything you need for the upcoming week of school.

Getting the kids as involved as possible will make sure that they end up with the lunches they will eat.

For older kids, that may mean making their own lunches (under your supervision, of course).

Younger children can help. Even your kindy can wash grapes and put them into a container or pick a snack for his/her lunch box.

Get in the habit of making lunches together the night before. But whatever you do, make sure you make it fun!

Over time you can give the kids more and more responsibility for their lunches. This alone will help make sure they eat what they’ve packed. After all, it’s the lunch they made. Along the way, you’re teaching them independence and important life skills.

Check out this amazing Daily Task Printable to help kids learn to be more independent.

Daily Task Chart

It goes without saying that you want to encourage your kids to pack and eat healthy foods.

Insisting on all healthy, organic food options all the time may not be your best strategy, though. Strike a balance and make compromises. If your kids pack and eat a healthy wrap or salad, let them have some cookies for dessert. Teach them to make good choices, but try not to freak out if they decide to pack some Cheetos or a pack of Oreo cookies. Your goal is to get them to eat fairly healthy and make smart food choices, not restrict all access to junk food, causing them to trade with friends for forbidden Twinkies.

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Healthy Food Choices

How To Teach A Child Healthy Eating Habits

Healthy eating habits may be a trendy issue, but the emphasis is on young adults and the older generation. Meanwhile, an unhealthy eating lifestyle mostly starts at an early age. So, it is important that we teach healthy eating habits to the younger generation.

Poor health caused by unhealthy eating habits in childhood can continue into adulthood and put your child at risk for several chronic health conditions. For example, children with unhealthy weight gain can become depressed and have a poor self-image and low self-esteem.

Check Out These Healthy Eating Habits That Can Benefit Your Kids

 1.  Help Our Kids Make Healthy Food Choices Instead of Commanding Them

  • Make it your goal to have a variety of nutritious foods available at home. This practice will help our little humans learn how to make healthy food choices.
  • For instance, instead of serving meals with soda, try serving meals with water or fresh homemade juice

2.  Avoid Eating Out Too Often

  • With a busy work schedule, taking care of kids, and a home, it seems almost impossible to find the time to cook often.
  • But make it a priority to cook at home as much as possible, so you don’t have to worry about what goes into the food.
  • It also helps to build a good habit of cooking at home for the kids, so they don’t grow up with the habit of picking up fast food or always eating out.

3.  Make Time To Shop And Cook With Them

  • Take your kids along when shopping for groceries. I know the thought of this gives some parents heart palpitations, but make it fun. They will love spending time with you when you include them in the decision-making. Teach them the benefits of having healthy food options. These actions give them a perfect opportunity to learn about healthy nutrition.
  • Not only will this give them a sense of achievement but also, they are generally more willing to eat foods that they help prepare.

4.  Have Meals Together As A Family Regularly

  • Always make it a point to eat with your kids at least once a day. Use that time to have friendly conversations. In our house, we sit together at dinner time. It’s the only time of the day we’re all home together and awake!

5.  Try Not To Use Food As A Punishment

  • Avoid punishing your children by denying them food. This can lead to fear that they will not get sufficient food.
  • In effect, you then cause them to worry, and your children may try to eat whenever they get an opportunity — leading to unhealthy relationships with food.

6.  Plan For Balanced Food Outside Of The Home

  • Know the meal plan at school. Find out if they can have a healthy option or pack their lunch and include a variety of foods. Also, select more healthy items when you do eat out.

7.  Avoid Eating While Watching TV

This is a tricky one, and I’m sure many of us are guilty of it.

  • Watching TV while eating slows the metabolic rate, causing the food to digest slowly and fat to burn slowly. Eating while watching TV makes it difficult to pay attention to feelings of fullness and may lead to overeating.
  • If you or your kids eat while watching the Telly, it can cause low metabolism. Try to make it a habit to eat only in the dining room or kitchen.

These healthy eating habits will positively affect your children’s health and lifestyle throughout their adult life.

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