Getting Organized to Eat Healthy

Getting Organized to Eat Healthy & Raspberry Lemonade Slushies

Is healthy eating on your 2020 to-do list?

Well, you’ll be excited that our favorite dietician, Sally Kuzemchak from Real Mom Nutrition is back to talk about getting organized for successful healthy eating in 2020. Sally shares her tips for planning and making changes to your family’s eating habits, how to reframe your goals for a more successful transition, and her super, simple meal planning strategy to make eating healthy easy.

Sally Kuzemchak

Sally is a registered dietitian, author, and mom. She’s the founder of RealMomNutrition.com, a “no-judgments zone” all about feeding a family, which features advice on picky eating, simple healthy recipes, and lots of reassurance. She is the author of The 101 Healthiest Foods For Kids and Cooking Light on Dinnertime Survival Guide and serves as a Contributing Editor for Parents magazine and a contributor to WebMD. An award-winning reporter and writer, she has been published in nearly 20 magazines including Prevention, Health, Family Circle, Eating Well, Fitness, and Shape.


Sally says when your new healthy eating shifts are extreme, they are not sustainable. Drastic, sudden changes will be hard to maintain and not enjoyable for you or your family. Instead, focus on what you WANT to do versus focusing on what you don’t want to do. What you want to eat MORE of instead of what you want to cut out. Think I’m going to eat more fruit rather than I’m going to cut out sugar.

And remember, kids pick up on the positive and negative messages you are sending about food. This subtle mindset shift of your healthy eating changes a positive for your family versus sending messages that foods are wrong or bad or toxic can help create positive relationships for your kids with food.


Sally say if you dread the healthy changes you are making, chances are the shifts are too extreme at this time. Perhaps revisit a less drastic version of your goal. Make those positive changes a habit, then add another layer. And focusing on those positive changes will naturally push out the bad habits and make your changes easier to maintain.

I love that Sally referenced James Clear’s Atomic Habits. Here are the habit tips Sally referenced from that book that can help make your healthy eating habits stick:

  • Make it obvious or visible
  • Make it attractive and appealing
  • Make it easy, simple, and convenient
  • Make it enjoyable and satisfying


Sally reminds us that having a plan for your healthy meals is going to make it easier to succeed. And she is proof meal planning doesn’t have to be complicated or time-consuming. She does hers on a post-it note!

Sally starts her plan with the food she already has. She also assigns “themes” to days like Taco Tuesday and Scrounge Sunday to make decisions easier. And she makes her grocery list while she is planning her meals so she can make a list of the items she needs for all her meals.



Adapted from BBC Good Food

Serves 2

  • 200g or 1 1/3 cup frozen raspberries
  • 3 lemons, juiced
  • 150ml or 1/2 can lemon bubbly water
  • 5-6 ice cubes
  • 1 tbsp agave nectar

Put raspberries, lemon juice, ice cubes, agave nectar & half soda water in a blender or food processor and blitz until you get a smooth slush. Divide into 2 cups and top with remaining bubbly water.

New episodes of “Cocktails and Containers” are available every week.

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You can find past episodes “Cocktails and Containers” here.

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