All parents understand that a nutritious diet is an important part of their children’s health. But a challenge every parent faces is how to get their kids to eat a wide variety of healthy foods.
Start Teaching Healthy Nutriton When the Children are Young
It is important to start teaching kids when they are young to eat healthy. Not only do school-age children need nutritious foods to help their bodies grow but the eating habits that children learn during their youth can develop into life long habits.
When preparing meal don’t limit your child’s diet to “kid” foods. A child’s diet needs to include a large variety of foods, just like an adult's. A child’s diet should focus on whole grain foods, fruits and vegetables, calcium rich foods and lean meats, nuts and beans.
Don’t Bribe Your Kids with Food
Parents should make sure not to bribe kids to eat their veggies. Kids that are “paid off” to eat certain foods will ultimately develop a dislike for those foods. When it comes to sweets, don’t put them on a pedestal. Treats that are kept in special jars or up on shelves become more appealing to kids. I am not suggesting having large bags of candy lying around the house. Just don’t over focus on not eating sweets.
Be a Good Example
When fixing meals it is important not to make different foods for the kids and the adults. Parents can have a large influence over the food preferences of their children. A child is more likely to try different foods if he sees his parents eating it.
While it is the parent's responsibility to provide healthy food for their children, it is the responsibility of the child to determine how much to eat. A child is born with the ability to know how much to eat to meet his energy and nutrition needs. When parents assume control of food portions or coerce children to eat, the child’s ability to regulate meal size is diminished and children are more likely to over eat.
Don’t Give Up
One challenge that many parents face is the oft-repeated adage that “children won’t eat what they don’t like”. When a child refuses a new food don’t give up trying. Children’s food preferences are learned through repeated exposure to foods. It can take an exposure of 8 to 10 times before a child will develop a preference for that food. Thus, parents can provide opportunities for children to enjoy a variety of nutritious foods by regularly exposing them to, and encouraging them to taste, new foods.
Children's intake of a new food increase during meals when they observed parents enthusiastically consuming that food. Research has also shown that eating a sit down meal as a family not only increases the acceptance of new foods but helps children develop a healthy meal pattern and promotes self-esteem.
Get the Kids Involved
Another way to get your kids excited about food is by involving kids in grocery shopping. While in the produce department allow your kids to choose the fruit and vegetable you buy. Let them help in meal planning and preparation. This allows children to get more comfortable with a variety of foods, provides ownership and increased their interest in trying new foods
Promoting healthy eating among your children is going to be challenging and frustrating at times but don’t give up. Your kids may not thank you now, but as adult they will not be able to thank you enough for their love of food and healthy habit.
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