“The Whole30 transformed my life—no more high blood pressure or sleep apnea, and I lost over 100 pounds! It also changed my wife’s life; she reversed her type 2 diabetes and lost a great amount of weight. But most important, it set my children up for a solid nutritional and health foundation that will benefit them for the rest of their lives. That’s something I can’t put into words.”
—Stephen S., Dunne, NC
First, we’re not doctors, so we encourage you to speak with your child’s pediatrician or family care practitioner before changing their diet, especially if they have medical conditions, behavioral disorders, or sensory processing disorders. But since you asked us, we think the Whole30 is optimally healthy for kiddos! Just think about all the nutrient-dense foods they’ll be eating: They’ll get protein, vitamin B12, and heme iron from quality meats, and take in vitamins, minerals (like calcium and magnesium), antioxidants, and fiber from fruits and veggies; while natural fats like avocado, coconut oil, and ghee promote brain development and steady energy. Our program eliminates the calorie-dense, nutrient-poor foods that fill their bellies but don’t nourish their bodies, the sugars that keep energy fluctuating and tantrums alive, and potentially problematic foods that may be contributing to their asthma, skin conditions, allergies, or attention disorders. If the plan is approached as a family experiment rather than restriction or punishment, it can actually become a bonding experience for you and your kids.
Kids need nutrient-dense foods to grow and be healthy, but there is nothing in cow’s milk that kids can’t get in more biologically appropriate forms from meat, vegetables, fruits, and fats. Yes, calcium is a key factor in building strong, healthy bones, but it’s important to remember that it’s not the only factor. Other vitamins and minerals play a big role in bone development, as do lifestyle choices like activity levels and stress. Your entire family will get enough calcium and the other vitamins and minerals you need from a wide variety of Whole30-compliant foods.
As with adults, your child’s Whole30 results will vary, but parents have reported some very consistent results in some areas. Generally, kids on our plan have more stable energy, fewer tantrums (especially in kids with hyperactivity), focus better in school, take fewer sick days, and sleep better. Digestion improves tremendously, too—fewer reports of gas, bloating, or bellyaches. We’ve also had many testimonials of dramatically improved medical conditions like asthma, allergies, type 1 diabetes, and attention deficit disorders. Kids also experience all of the less-visible benefits of the program, like regulated hormones and stable blood sugar.
There is no simple answer to this question. Every child is different—some respond well to change, some love a challenge, some are born experimenters, and some just want to be left well enough alone. To answer this question, you have to know your child, but we’ll offer you one of three approaches. The first is an “all or nothing,” where you say, “This is what we’re eating—deal with it.” After a brief rebellion, the kids usually come around, and boom—you’re all on board. This approach is rough for a week or so, but it accomplishes your goal fast, and it’s most likely to produce dramatic results. Plus, we promise your kids won’t starve, even if they do refuse to eat for a meal or two. The second approach is a gradual but firm transition, where off-plan foods just aren’t restocked when you run out. Your confrontation level is much lower with this strategy, although it will take you much longer to gear up for the actual Whole30, and longer to see improvements. Finally, you can baby step it, offering your kids better choices but not fighting with them if they refuse. This probably won’t get them on board with a by-the-books Whole30 or our dramatic results, but there won’t be any battles, and if they do make self-directed changes, they’ll likely stick. Choose the approach that’s right for your kids, your family, and your stress levels.
Your child’s plate should look like yours—some protein, some natural fat, lots of veggies, and some fruit. You can use our meal template as a jumping off point, but don’t stress if your kids don’t want to eat exactly according to plan. Offer plenty of good food at each meal, let your kids help decide what goes on their plates, and their bodies (which are still very good at communicating things like hunger and satiety) will work it out in the end. However, kids probably need more than three meals a day—their stomachs are small, and metabolisms are humming! Be willing to offer snacks (which should look like small meals) in between breakfast, lunch, and dinner, but don’t allow them to graze all day long.
Research shows most children need five to ten exposures to a new food before giving it a thumbs-up, so keep offering those beets, and be patient. In addition, colorful food fare is more appealing to children than adults, so put lots of different foods (in lots of different colors) on your kid’s plate. Don’t be afraid to use our dressings or sauces to make their greens more appealing, and remember—they watch every move you make, so make sure you’re eating your veggies with a huge smile and a big, “yum!”
This is a tough one. Ultimately, it’s your decision whether or not to stick to our baked goods or treats rules with your children. On one hand, it’s more important for you to discover whether the foods they used to eat are responsible for their skin condition, tantrums, allergies, or asthma than it is to address their emotional relationship with food, especially if they’re young. In that case, do whatever you need to do to get them to stick to the program, even if it means making egg-and-banana pancakes on Sunday morning. On the other hand, older kids may already have a really unhealthy association with sweets and treats, and you may want to tackle all of these factors (the emotional and the physical) with your family’s Whole30. Ultimately, make your decision based on the age of your kids, the reason they’re on the Whole30 in the first place, and your goals for your family’s program. Just know that if you do make your kids pancakes, we’re still going to insist that you not eat them.
Holding kids to a strict Whole30 can be difficult for many reasons. Schoolteachers, loving relatives, strangers at the bank, and playmates will likely offer your kids “treats.” Before you begin your Whole30, inform your caregiver, teachers, and play group parents of your family’s new food boundaries. Be polite, offer to bring in alternatives for your kids, and ask for their help in keeping your child compliant. Food restrictions may be inconvenient, but if you’re trying to improve a medical issue, behavioral issue, or digestive issue, the next 30 days are important. That having been said, unless there’s a significant sensitivity or an allergy involved (or you’re medically testing for one), don’t get too bent out of shape if it happens. Talk to your kids about the experience and how you saw it affect their health, behavior, or mood; remind them that some foods are more healthy (anytime) choices and some foods are less healthy (sometimes or never) choices; and see if you can get them on board to make these short-term changes as part of a family experiment. Then, just keep on going with your Whole30.
That depends on the child’s age and level of awareness. A two-year-old will have difficulty verbally acknowledging the connection between their food and their health, behavior, or mood, but older children should be able to make those associations. Reintroduce foods in a casual but controlled environment when you’ll be able to observe your child for a few hours afterward. Make mental notes of any changes you observe in your child’s digestion, energy, mood, temper, attention span, or medical condition. Then, draw a connection between the off-plan food and the less-than-desirable outcome you observed. Help your children see that the healthier foods they’ve been eating help them behave better, play longer, and feel better, and they’re more likely to make better choices going forward.
See the appendix for more resources on the Whole30 for kids.