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Little by little. No one likes a diet bore or a food restrictor. This would be different of course if your child has a true food allergy or intolerance, but my children never have. My focus at home is always restricting the carbs and restricting poor food choices. Eating out is a tough one but with practice, you can instinctively choose menu items which are lower in carbs than most OR adapt what is on offer to become low-carb swap fries for salad.

Most cafes sell wheat and sugar-laden cakes, muffins, doughnuts, sandwiches, juice, ….


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Try and adapt what is on offer. Order a naked burrito or a salad packed with colourful vibrant healthy ingredients, and add extra salsa, avocado and cheese. To serve, simply open the burger and put the meat patties, sauces and cheese on top of the salad. Voila, the regular meal would have been kCal, g carbs, this instant bunless burger salad meal is only kCal and 4g carbs!!!!! It just takes a bit of thinking outside the menu. I know there is a lot of controversy about artificial sweeteners, but I personally choose them if the only other choice available to them are sugar-sweetened beverages such as fizzy drinks, flavoured milk or juice.

For some children who are reliant on regular soda, this can be a stepping stone to coming off sugar-sweetened beverages completely. I believe there is a short term place for diet soda, but not in the long term. As a newsletter subscriber bonus, you receive my Top 10 low carb recipes eBook. You'll get tips, guides, support, discounts and be part of my wonderful email community. You also are agreeing to our Privacy Policy. Constipation seems to be an issue. We have been on the low carb keto for me way of life for almost 5 months.

My little guy age 10 had severe constipation issues. Outside of drinking more water, what am I doing wrong? The rest of our familyof 6 seem to at times be constipated, but I am feeding lots of leafy greens. I love this site, some great advice. I have been doing low carb for 2 months due to auto immune, and have also shed over a stone! My beautiful daughter is 9 and is, as her BMI says, overweight. She is very body concious. She is very tall but also had some excess fat. She is eating more fruit, snacking on cheese and coconut flour waffles. Meal times are hard as she eats no veg.

Only thing I can get her to eat is buttered carrots. She has struggled and not even lost a pound yet. She gets on the scales every morning, and then looks disappointed. She has had the odd chocolate treat but ive tried to count it in her daily carb allowance and gone for choc as opposed to sweets. Should I lower the cheese, cream intake? Or maybe calorie count? The emphasis I use with my children is to eat whole food. I make sure my kiddos shy away from excessive fruit, especially high-sugar fruits such as grapes, tropical fruit such as pineapple, melon and dried fruit of all kind.

I also limit how many low-carb treats we enjoy. Part of the ethos of living this way to rely more on savoury foods than sweet treats. There is a place for low-carb baking, of course, to help get off the sugary and high-carb treats, but they should be reduced. I encouraged my children to eat more vegetables and a wider variety of foods with these family rules. I understand as a parent it is so tricky balancing healthy eating, with any future body conscious issues.

Take it slowly. Maybe allow her to find some low-carb recipes she would like to try and cook with you? Why not join my Lunch Box group where we share our lunch box and healthy eating ideas? You can see what I pack for my 3 kiddos and hubby. My children do drink whole milk, but I definitely limit how much otherwise they would drink gallons and milk is still high in lactose which soon adds up.

Breyers Carb Smart Ice Cream Review - Vanilla!

This is another reason why I also switched from milky coffees to creamy coffees. Great question Anjo! He has such an appetite, and is just off the charts in growth. He never drinks juice, we rarely eat out. I cook all his meals from scratch, but apparently I screwed up somehow. I need to lose weight too, and so on thinking about transitioning is to a low carb diet.

I know how to do this for myself, but for him, I feel lost. What veggies do you stay away from for your children? Obviously potatoes… But do they eat squash? Obviously leafy greens would be unlimited. When I am dieting, I go extreme. Brenda this must be so hard for you. My kids are low-carb, not no-carb. Hi, Thanks for your awesome article. I think for Low Carb Kids the emphasis should be on feeding them tasty nutrient dense meals.

Low carb is all about going back to basics — meat, vegetables, low sugar fruit, seeds, nuts, and healthy fats. Am I right?


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  • There are so many myths out there that our kids are on some weird whacky restrictive diet. We go back to the whole real foods that are also lower in carbs. All of which cause chronic high blood sugars. As a family, we enjoy lower carb food, nutrient dense food, healthy fats and moderate quality proteins. But I am curious about how many carbs a day would you say your kids eat? Do you recommend increasing that carb ratio as they get older or lowering the carb amount?

    Thanks for your opinion! It depends entirely as to their weight, health, growth spurts, medical conditions etc. I make it simple and base all our meal on lower-carb whole foods. They eat plenty of quality protein as they are all still growing. For my boys, I give them extra protein for example an extra sausage or chicken at the dinner table compared to my 17 year old who has stopped her growth spurts as her growth is slowing down and more gradual than my 11 and year-olds.

    They eat until full, and if still hungry? I fill them up with non-starchy veggies, healthy fats and more quality protein so no nuggets, processed ham etc. If your child has a medical condition that needs to be monitored closely such as T1 or epilepsy, then yes, you will have to count them and monitor macros. But for most readers, I am just trying to encourage ditching the junk food, processed carbs, sugar and getting back to whole food as close to nature intended it.

    I hope that helps. You can listen to it here. Thank you for the detailed Post!! I started Keto for my kids 9 and 7. Its two weeks and they seem to be getting adjusted to it.

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    My Daughter has started complaining of joint pain in elbow and knee since yesterday, i am worried if this diet has anything to do with it.. Should i be visiting a doctor for any kind of tests before i continue the diet for my kids? I cannot give medical advice. But what I will say is that most people who begin low-carb have reduced inflammation and reduced joint pain due to the lower sugar levels which are inflammatory.

    If you are at all worried about your daughter, please visit your Dr to see if there is anything else happening here. What an aweome and helpful site! Im currently trying to help my 9 year old get her weight back on track. I personally have had success by lowering my carb intake, so that is the plan for her as well!

    Im always looking for meals and especially snacks that are low carb more low starch, really. I consider myself very lucky that she actually likes a variety of vegetables! She also loves seafood, especially tuna steaks! Im looking foods that are also filling fiber? As long as you feed your children real, whole food, they become lower carb, almost be default.

    The emphasis I place on my children is not carb counting, but real wholesome food that is naturally lower in carbs. No one can argue that the high carb processed food that surrounds us is good for anyone, let alone growing children who need all the nutrition they can get. And nutrition, is what is lacking from our current high carb processed food pyramid, based on pasta, wheat, bread, rice, sweets, cakes etc. It all give you an idea of what my kids eat on a daily basis. The problem we have is the aunties and grandparents! We have tried explaining to them about how low carb is good for not only children but also adults and they just do not get it.

    We had an incident only yesterday at my mums house as she was having our son for a few hours. My mum was offering him chocolate, bread, juice all the things we do not eat so he ate nothing at all and when we arrived she went mad at me. I explained to her that is not something we eat as its all bad for him but she looked at me like i was the worst parent in the world and just said whatever. How do I make her listen when she doesnt want to listen? Oh Sian, I completely understand your frustration. The number of people who simply do not understand how modern food is chronic carb loading our kids.

    If you told her you were vegetarian I wonder if she would have honoured your choice? All you can do is keep trying and maybe take your son next time with a packed lunch? Or get your son to do some special low-carb baking and tell her how much he is looking forward to sharing his treats with her? As parents, we want to do the best for our children, and if others around us do not understand yet , they may one day understand or learn to accept your choices.

    Why not join my Low-Carb Lunch Box Hacks group where we chat about all aspects or raising low-carb kids. You are doing an amazing job. Read the literature yourself. Much of it is available for free online. As another poster said that site is biased for vegan diets. However, this site is biased for low carb diets.


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    • The only things the literature universally agrees on is to eat whole food, lots of vegetables, and no trans fats. The rest of it seems to depend on the person. I personally have been raised up on very high carb diet. I from Czech republic but living permanently in NZ last 5 years and our typical breakfast at home was a cake, some kind of porridge or cereal.

      For lunch it is normal to have a sweet meal too! For example dumplings with fruit and cream, pasta with sugar, poppy seeds and butter, sweet bread with custard and honestly this would be our lunch at school same days! We had normal meals too. But still pretty heavy on carbs. Somehow managed to stay skinny, probably due my physically demanding job and high amount of fiber in my diet. As I have followed the typical healthy diet most of my adult life low fat, minimal meat, high fiber, alot vegetables, fruits and grains.

      However this kind of diet kept me skinny but never solved my skin issues and made my candida problem lot worse. I have done a lot of research on this especially since my daughter was born. As I wanted the best for her and avoid the problems I have had most of my life so far. And that brought me to High Fat Low Carb way of eating. I have been on this diet for about a month and half and feel that I have found my peace with food and my body.

      Although it will take probably at least a year to heal internally. Prior to that I had to eat every hours otherwise I would have really bad cravings for sugary food. Sorry for such a long comment! And I would love to spread the message further, so more people can benefit from your work.

      Please contact me if you be interested in any collaboration. You have done so much awesome work on your website and I would love to help to spread the word around! Look forward to your reply! Regards Pavlina. This looks like me writing this comment. Also about to go try strictly high fed low carb and yep my 4 years old suffered with horrible eczema which I thankfully managed to clear through nutrition. The only things what bathers me now is the mouth full of amalgam! I do feel like nutrition freak who tries to convince people to look into their diet unfortunately this is not always easy.

      I am in in process to get certified as a nutritional therapist to see if people specially my family — my mum and sister suffers from migraine takes me finally seriously. Good luck in spreading the wise words about healthy nutrition!

      Sugar-Free Summer Cocktails

      I am new to this. My 9 years has Bern sufflering from eczema for 3 years. Thanks a lot and happy new year! I work in a small rural Pediatric clinic. I suggest your page to the parents of kids who have elevated insulin levels. We see this almost weekly. Love the info you have and I am happy to share it with them! Candi this is amazing. What a superb comment to read this morning.

      I am working on a kids book as we speak, so stay tuned. Thank you so much for taking the time to let men now about your clinic, what lucky kids to have someone like you to help them, and recognise high insulin needs to be seriously addressed. I have been eating Keto for about 1.

      8 Low-Sugar Cocktail Recipes For Summer | SELF

      In a small pot, whisk together 1 cup of sugar and 1 cup of water. Add 2 sprigs of fresh rosemary, and simmer for 15 minutes. Fill a glass with ice, add 1 oz. Fill to the top with sparkling water, and garnish with a sprig of rosemary and a twist of orange peel. Recipe from Molly Yeh.

      Seedlip Garden non-alcoholic spirit with ice. Strain into a coupe, and garnish with a fresh edible flower. Fill a large rocks glass with ice. Add 2 oz. Garnish with a lime wheel. In a shaker with ice, combine 2 oz. Casa Noble Crystal Tequila, 1 oz. Shake until chilled, and strain into a glass with ice. Top with sparkling water, and garnish with a grapefruit wedge. Stir gently to combine, pour over ice, and garnish with fresh cranberries and rosemary sprigs. Serves Recipe from Still and Stilettos for Perrier. Pulse until smooth, pour into a large glass, and garnish with a lime wheel.

      Fill a rocks or wine glass with ice. Ketel One Family-Made Vodka and 4 oz. Garnish with cranberries and rosemary. You can use it in muffins or other baked goods for fall and winter — and I LOVED it in some chai or pumpkin spice tea when it was cold and dark outside after dinner or even in the morning! Or of course for more Moscow Mules! My wife and I wanted to celebrate and vodka or tequila was going to be an answer. Your recipe for the syrup was incredible! A new staple in the fridge!

      Low Carb Moscow Mule (Sugar Free)

      They taste SOOO much better that their diet counterparts! Many thanks! We already love Mojitos and this is very similar. Again, thanks so much! For a set of four! Happy Solstice! I love your site, Mellissa! They were incorrectly advertised and look to have been updated recently. Thank you. Not only that, they never arrived. Of course, Amazon came through and gave me a full refund. OMG, love Moscow Mules, these are the bomb! I have always stayed away from diet sodas. I can handle diet tonic with fresh lime, so I gave it a whirl, the fresh mint and all. I was pleasently suprised at how delicious it was.

      Super refreshing! Thanks for letting me know it was a hit with both you and the hubby! We made these for friends last night with muddled jalapeno instead of mint and they were a big hit! We all loved them. The ginger syrup is ingenious.

      Low Carb Moscow Mules (Sugar Free)

      Thank you! Nice work Mellissa. Ohhh this looks so deliciously awesome luuurve ginger and those mugs are bomb. This is going straight to the top of my pinned pile! Made these last night…just Yum! Thank you for yet another delicious recipe Mellissa!!!! I feel refreshed just being here! Happy New Year, lovely lady. Thanks girlfriend — looking forward to being entertained by more Movita hilarity next year!

      Love this! I did a very similar recipe recently. You are my hero!!! These are my absolute favorite drinks! Which I have not had in quite a while :' I cannot wait to try these. Thank you so much for posting this — my husband loves these but not all the sugar! The Ginger beer has an enormous amount of sugar, so this is perfect! He got some copper mules for his birthday so we are set!