2.  Remove all non energy snack food from your cupboards and refrigerator.  Do this without an audience. 

If your child catches you in the act, tell them the food 'went bad'.  If an item qualifies for 'dessert', you must put it in a container with a lid and put it well out of reach in an area that won't be explored any time soon. 

See our list of KidNutrition.org Suggested Grocery List Guidelines for the snack 'keepers', the rest, throw away.  It's a lot cheaper to throw away that food than to make your child pay for the health consequences later in life.  If you are in doubt about an item, contact us at FYI@kidnutrition.org .   What do you say when the kids ask for something?  "Sorry honey, we are all out of that,"  or  "That's not really a food, that doesn't have any energy in it, so Mommy doesn't buy it anymore."   If it is snack time,  then suggest a choice of items off the list.  If they don't want anything you suggest, that is okay, they aren't really hungry and don't need a snack!  

3.  Let your child know what time meals and snacks will be available.  Let them know that is the ONLY time the kitchen is open for business.  

If your child is asking about snacks or meals at other times, tell them 'The kitchen is CLOSED now, we will have a snack/meal at _____ time."   And then immediately ask if they want a glass of water, as they may actually just be thirsty.  If they complain that this is not the way things are usually done, say, "That's right, this is a new lifestyle.   Mommy is learning better eating habits and it is MY JOB to teach the whole family."   Feel free to repeat that one often.

4.  Go to the grocery and stock up on approved snack and food items.   At the appropriate time, give your child a choice of snacks.  

Do not ask a yes or no question.  Example do not ask, "Do you want carrots for a snack?"  Instead ask, "Do you want carrots or a banana as a snack?"   If they are hungry, they will pick an item, or you may let them suggest another item as long as it is on the list.  If they suggest something you have thrown away, again say, "Sorry honey, we are all out of that item" and again offer them a choice.   Keep repeating their choice in a patient tone of voice, it works. 

5.  If you have up until now, served a 'dessert',  let your child know dessert will be served on 'dessert night ' and they can plan on having whatever they want on that night.

Our family does it on a weekend night.  If you get a lot of resistance initially, you can tell your child that "Mommy is learning better eating habits and it is MY JOB to teach the whole family.   Dessert is low energy food, and that is why we only eat it once a week".  Prepare yourself to repeat this statement often.   Exceptions can be made for birthday celebrations, some holidays, etc.   Holidays will be addressed in a special section on site, until then, we suggest you sign up for the newsletter!

6.  Once  you have the kitchen under control, you may go shopping at the store with your children, until then, it's a trip you make alone if you can.

Shop the approved item list only (unless your doctor recommends otherwise).   Print out the KidNutrition.org Grocery Checklist and give each child a copy as a treasure map.   Allow them to help choose the reddest or greenest apple, the roundest orange, the crispiest lettuce.    Tell them that they can choose from the items you hold up in the air in the cereal aisle.