It is no secret that children can have a tough time eating a balanced meal. This can be due to gastrointestinal problems, sensory preferences, and a general dislike of routine. Picky eaters may not consume enough vegetables and fruits, protein, and instead rely on trans fat and sugary foods and beverages. These habits can carry over into adulthood and lead to poorer developmental quality, physical activity level, and overall health. Fear not! Fortunately, there are several feeding practices that parents can use to promote healthy eating in children and instill positive long-term habits.
Preparing foods differently
Vegetables can be fresh, boiled, steamed, roasted, air-fried, mashed, pickled, stir-fried, and more. The list goes on! Try different seasonings such as adding garlic, onions, ginger, or sauces. You can mix healthy ingredients into their favorite dishes like pasta and pizza to help children become accustomed to new flavors. Mixing up mealtime with different dishes provides a more well-rounded diet and also allows children to try new foods routinely.
Reward Positive Eating Habits
Children love rewards, and parents can use this to their advantage to encourage healthy eating. Rewarding children for eating healthy foods, such as vegetables and fruits, can be a great way to encourage better eating habits. Rewards can come in the form of praise, stickers, or even a small treat. It is important to ensure that the rewards are not too unhealthy, such as sugary snacks or candy, as this can lead to poor eating habits. Rewards can also be used to encourage variety in their diet. By rewarding children for trying new foods, they will be more open to trying different meals and flavors. This can help to expand their palates and help them to enjoy a balanced diet.
Plating foods differently
The appearance of foods can make a difference. Try putting their meal on a different plate or organizing their food in different orientations like coins or strips. Younger children may find comfort in exploring new foods through play, such as squashing, smelling, or stacking.
Provide Structure
Children can struggle with structure and consistency. Providing structure and a routine around meal times can help children to develop better eating habits. Establishing regular meal times and providing healthy snacks in between can help children to understand when they are supposed to eat and what is considered a healthy snack.Parents should also limit distractions during meal times. Watching television, playing video games, or using phones can take away from the focus on eating. Creating a pleasant and quiet atmosphere can encourage children to be more mindful of their meals and focus on their food.
Role modeling of healthy eating habits and choices
Children are always watching and learning from their parents, so it is important for parents to model healthy eating habits. Children are more likely to eat healthy foods if they see their parents eating them as well. This can also help to show children that healthy foods can be enjoyable. Parents should also be mindful of their own snacking habits. Eating unhealthy snacks in front of children can send the message that those types of food are acceptable. Instead, parents should opt for healthier snacks, such as fruits and vegetables, when they are in the presence of their children. Avoid punishing or bribing your child to eat healthier which can backfire and develop a skewed value system in foods. Instead, if you show your personal enjoyment in eating healthy foods, your child will be more willing to try them. Instead of banning junk foods outright, educate your child about moderation and the importance of nutrition.
Make Eating Fun
Making eating fun can be a great way to encourage children to eat healthy foods. This can be done by letting children help to prepare meals, allowing them to choose which fruits and vegetables they want to eat, or presenting their food in creative ways. Doing this can make meal times more enjoyable, and children are more likely to eat their food if they played a role in its preparation. Parents can also use this as an opportunity to teach their children about nutrition. Explaining the benefits of different food groups and how they contribute to their health can help to encourage children to eat healthier.
Involve Children in Grocery Shopping
Inviting children to help with grocery shopping can be a great way to promote healthy eating. This can be done by allowing children to pick out their own fruits and vegetables, or by discussing the nutritional value of different foods. Doing this can help children to understand why healthy foods are important and give them an active role in their diet. Parents should also be mindful of the food they are buying for their children. Opting for healthy snacks and meals instead of processed and sugary foods can help to encourage better eating habits. It can also be beneficial to read nutrition labels when grocery shopping to ensure that the food being bought is healthy.
Involve your child in the meal preparationÂ
Cooking with your child is a fun bonding activity! A child who is involved in selecting and preparing their foods will enjoy eating more. Allowing your child to pick what they would like to eat from a list of healthy options encourages healthy decision-making. Take the time to teach them about each food. Fostering a love for healthy food starts with fostering a healthy relationship with your child.
Offer Variety
Offering children a variety of foods can help to encourage healthy eating. This can be done by providing a variety of fruits and vegetables, as well as different proteins and grains. By introducing children to different flavors and textures, they are more likely to find foods that they enjoy and be more willing to try new things. You should also keep in mind that children may need to try a food multiple times before they learn to like it. It can be helpful to serve a food multiple times, or in different ways, before giving up on it.
Don’t give up
Repetition is key! Most children will resolve their behavior over time as they are exposed to a wider range of foods through increasing social interactions, independence, and autonomy.
Practice patience
We get it! Picky eaters are challenging. Just remember that young children are learning something new every day. Childhood is a precious time and needs to be nurtured. Picky eating is a common stage of development. Forcing new foods onto a child is counterproductive and can actually increase the likelihood of picky eating. It is important for parents to facilitate healthy eating practices in a healthy, happy manner to prevent more serious eating disorders from developing in their children.
Healthy eating habits are important for children to develop, and parents can use these seven feeding practices to promote healthy eating in their children. By rewarding positive eating habits, providing structure, making eating fun, modeling healthy habits, involving children in grocery shopping, offering variety, and avoiding pressure, parents can help their children to develop positive long-term eating habits. Remember, children do not understand the importance of eating healthily which is why it is imperative for parents and caregivers to encourage children to follow nutritious dietary guidelines. When fussy eating is causing nutrition deficit or excessive problems, it is best to bring the child to the pediatrician to diagnose and alleviate the symptoms.
