As a mother, you have a big influence on your child’s eating habits. The food choices you make and the eating habits you model can shape 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 stick.
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 build 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 copy the behaviors they see 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.
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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. Regular exercise goes hand in hand with good eating habits and supports overall well-being.
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
Building healthy eating habits in kids is a process, not a destination. It takes time, patience, and consistency. But the payoff, healthy, happy kids with a positive relationship with food, is worth it. Every healthy choice is a step in the right direction. As a mother, you have real influence over your children’s relationship with food.
By using these strategies, you can help your kids develop healthy eating habits that will benefit them throughout their lives. It’s one of the most meaningful things you can do as a parent. So start today, and help your kids grow into healthy, happy eaters!