A Guide for Mother to Foster Healthy Eating Habits in Kids

As a mother, you play a key role in shaping your child’s eating habits. The food choices you make and the eating habits you model can set the stage for a lifetime of healthy eating. But with busy schedules and picky eaters, it’s not always easy to get kids to eat well. This guide will give you practical tips to help your kids develop healthy eating habits that will stick with them for life.

Why Healthy Eating Matters for Kids

Healthy eating is very important for children:

• It helps them grow and develop properly
• It boosts their immune system
• It improves their mood and behavior
• It helps them do better in school
• It sets them up for a healthier adulthood

Now, let’s look at some strategies you can use to foster healthy eating habits in your kids.

Be a Role Model

Kids learn by watching. If you want your children to eat healthily, you need to walk the talk. Children are natural imitators, and they often mimic the behaviors they observe in their parents.

• Eat fruits and vegetables yourself
• Choose water over sugary drinks
• Sit down for family meals
• Talk positively about healthy foods

Remember the age old poverb, actions speak louder than words! Your kids are more likely to eat broccoli if they see you enjoying it too.

Make Healthy Foods Available

It’s simple: if healthy foods are around, kids are more likely to eat them. Try these tips:

• Keep a bowl of fresh fruit on the counter
• Cut up veggies and keep them in the fridge for easy snacking
• Stock whole grain crackers and low-fat cheese for quick, healthy snacks
• Limit junk food in the house

When healthy choices are easy to grab, kids are more likely to choose them.

Get Kids Involved in Meal Planning and Cooking

Kids who help plan and prepare meals are more likely to eat them.

• Let them pick out fruits and veggies at the grocery store
• Have them help with age-appropriate cooking tasks
• Let them set the table
• Ask for their input when planning meals

Cooking together is also a great way to teach kids about nutrition and food safety.

Make Mealtimes Positive

The atmosphere at mealtime can impact eating habits. Try these ideas:

• Eat together as a family when possible
• Turn off the TV and put away phones
• Keep conversation positive
• Don’t use food as a reward or punishment

When mealtimes are enjoyable, kids are more likely to develop a positive relationship with food.

Offer a Variety of Healthy Foods

Exposure to different foods helps kids develop diverse tastes. Here’s how to mix it up:

• Serve a variety of fruits and vegetables
• Try new whole grains like quinoa or barley
• Experiment with different lean proteins
• Use herbs and spices to add flavor without salt

Remember, it can take up to 15 tries for a child to accept a new food. Don’t give up!

Read about Eat the Rainbow: Why Children Need Colorful Fruits & Veggies

Don’t Force or Bribe

Forcing kids to eat or using food as a bribe can backfire. Instead:

• Offer small portions of new foods alongside familiar favorites
• Let kids decide how much to eat
• Avoid making them clean their plate
• Don’t use dessert as a reward for eating vegetables

Trust your child’s appetite. They’ll eat when they’re hungry.

Make Healthy Foods Fun

Kids eat with their eyes first. Make healthy foods appealing:

• Cut fruits and veggies into fun shapes
• Give foods silly names (like “X-ray vision carrots”)
• Create faces or scenes on the plate with different foods
• Let kids dip veggies in healthy dips like hummus

The more fun and interesting the food looks, the more likely kids are to try it.

Teach About Nutrition

Help kids understand why healthy eating matters:

• Explain how different foods help their bodies
• Use the MyPlate model to teach about balanced meals
• Read books about healthy eating together
• Play nutrition-themed games

When kids understand why healthy eating matters, they’re more likely to make good choices.

Limit Sugary Drinks

Sugary drinks can add a lot of empty calories to a child’s diet. Try these strategies:

• Make water the go-to drink
• Limit juice to upto 200 ml per day for kids under 6, and upto 350 ml for older kids
• Avoid keeping soda in the house
• Offer milk with meals

Remember, even 100% fruit juice should be limited.

Handle Picky Eaters with Care

Many kids go through picky phases. Here’s how to handle it:

• Keep offering a variety of foods
• Pair new foods with familiar favorites
• Let kids explore foods with all their senses
• Don’t make separate meals for picky eaters

Remember, this phase will pass. Stay calm and keep offering healthy choices.

Encourage Physical Activity Alongside Healthy Eating

Physical activity is closely tied to a healthy diet and can boost your child’s appetite and metabolism. Encouraging regular exercise complements good eating habits and contributes to overall well-being.

Key Tips:

• Incorporate physical activities that your child enjoys, like biking, swimming, or dancing.
• Make exercise a family activity to show that movement can be fun and enjoyable.
• Limit sedentary screen time to promote a more active lifestyle.

Read about The Science of Play: Fundamental to Your Child’s Development

Conclusion

Fostering healthy eating habits in kids is a journey, not a destination. It takes time, patience, and consistency. But the payoff - healthy, happy kids with a positive relationship with food - is worth it. Remember, every healthy choice is a step in the right direction. As a mother, your role is pivotal in fostering healthy eating habits.

By using these strategies, you can help your kids develop healthy eating habits that will serve them well throughout their lives. It’s one of the most important gifts you can give them as a mother. So start today, and watch your kids bloom into healthy, happy eaters!