Feeding a busy family can be a challenge. Picky eaters, too little time and competing schedules complicate meal time. Throw ‘healthy’ into the mix and the task can seem insurmountable. So when it comes to finding ways to make healthy in your family easy, there’s one chef who’s been there, done that. Cat Cora has six boys at home and somehow manages to make nutritious food a centerpiece in their busy lives. Sure, it helps that she’s an Iron Chef, but that’s not her only means to a healthy family. Chef Cat Cora has helped her kids discover the joys of healthy eating for themselves, and lucky for us, she has some tips to share. Read on to learn how food powers this TV personality, author, restaurateur and lifestyle entrepreneur in reaching her potential. She also shares her ideas for how other busy families can incorporate healthy eating into their lifestyles.
Let’s start with you. How is healthy living part of your life?
Wellness has always been part of my daily routine. I exercise every day, in the same way that I drink water every day. Everything I do – whether it’s with my family of eight, speaking on a public stage or doing a television show – is about healthy eating and being healthy. I think it’s so important to pass that healthy lifestyle down to the next generation, and so being active and healthy is part of my family’s lifestyle, too. We always find a way to be active together – whether it’s basketball, running, or surfing.
You are raising six healthy boys. How do you teach them about healthy eating?
I try to lead by example. When we eat at home, we cook healthy food. We teach our kids about healthy food, and about farm to table, local ingredients, sustainability, and other aspects of food. We talk about fresh foods and seasonality and how fresh, seasonal foods are really healthy for their bodies.
What healthy items do you always keep in your fridge to feed your family?
I always keep a lot of citrus around, either in the fridge or in a bowl on the counter. We have lemons, limes, grapefruits and oranges, either for eating or for using on food. I also always have healthy options, like carrots and hummus, turkey for sandwiches, whole grain bread, and more. I try to keep a good stock of healthy snacks on the counter for the kids. That’s not to say we don’t have our ice cream too! It’s always a balance. It’s about moderation, but encouraging healthy eating overall.
You’ve talked about your own food discovery journey before. How can parents encourage their kids to discover the joy of healthy eating?
One way we get our kids excited about healthy eating is by having them shop with us. We take them to the farmers’ market and give them ten dollars and tell them “go out and discover the food here,” and they come back with oranges, berries, a taco with veggies, pressed juices, and all kinds of things. Parents can do that at the grocery store, too.
We can also let our kids be part of making the menu at night for dinner. I’ve always said, “Kids, here are your options,” and I give them just a couple of meals to choose from. Giving our kids a choice in the menu invests them in what they eat. They help create the menu. It’s a quick way to get kids involved because it’s only a five-minute conversation – not a negotiation.
Another way is having kids plant something, even if it’s something simple, like herbs. Even if it’s planter boxes or a tomato plant. Plant something with your kids so they know where food comes from before it gets to the grocery store. When they know where food comes from, they can appreciate it more.
You’re the founder of Chefs for Humanity, which promotes nutrition education. Why is it important to you to encourage all kids to feed their potential through food?
It’s a big part of what I talk about, how to incorporate healthy eating into your family, how to incorporate it into day-to-day life and really teach your children about healthy eating. It’s hugely important to educate the next generation about healthy eating so they can be healthier than our generation. For someone like myself, I feel like I have an obligation to speak about health and nutrition, and that’s why I’m so proud to have worked with former First Lady Michelle Obama on a couple of her programs. I founded Chefs for Humanity, which does events with school children and families. I speak about it publicly and in my cooking demos. I believe we need to teach healthy eating in children’s education, whether it’s in school, in enrichment programs, or through some of the other programs that are out there.
For the Iron Chef, it was clear she not only wants to be an example, but live by example, speaking and helping educate parents who in her words, “have the hardest job.”
Note: Since everyone’s health history and nutritional needs are so different, please make sure that you talk with your doctor and a registered dietitian to get advice about the diet and exercise plan that‘s right for you.
Note: Since everyone’s health history and nutritional needs are so different, please make sure that you talk with your doctor and a registered dietitian to get advice about the diet and exercise plan that‘s right for you.