6 Ways to Help Your Child Eat Better

Each of us makes personal choices in regard to our food, health, fitness etc…for better or for worse. Right?  However, when we become a parent, we automatically become an example to another little person that needs to learn how to eat well, how to be healthy, how to take care of their body. As I was talking with a woman this week about her family's nutrition, I honestly had a hard time not being upset with her.  Looking back though, I have to say that I wasn’t exactly upset with her, I was more upset with our society in general (fast food, tons of sugar, etc.)  

The issue that struck me the most was in regard to her 6 year old son.   She said that he was a terribly picky eater, and then proceeded to tell me the 10-12 foods that he ate –the 10-12 foods that were the ONLY things he ate. 

 

• ·         French fries – his favorite
• ·         Mashed potatoes
• ·         Lay’s® potato chips
• ·         Chicken nuggets
• ·         Hot dogs
• ·         Meatballs
• ·         And a few other foods along these lines… I think another type of chicken was mentioned also. Maybe pb and j? or pizza?

I didn't hear her say ONE fruit.

Or ONE vegetable.

Hmm, at our house, that wouldn't go over well.  Sure my boys like chicken nuggets and we eat them occasionally. We will eat hot dogs too (although I buy a nitrite free, preservative free kind). We will eat all of those foods on that little 6 year old’s list, BUT that isn’t all my children eat.  Am I perfect about serving veggies with every meal? No, but we do our best.  We like soups with lots of veggies in them. We eat lots of fresh or fresh-frozen fruit.  And even my picky 4 year old has to try a bite of something new.

Why? Because I want my children to have a healthy heart, healthy blood pressure, be able to run and play, and to be at a moderate weight.  When they are older I want them to learn to cook (even my boys!), to not rely on fast foods, and to have healthy habits in regard to food. 

So, what are some ways to teach your children to try new foods, without forcing it down their throat?

·      

1.          Be a good role model – eat your veggies, try new foods yourself.  And be honest if you’re not sure you like it.  Your child might try it just to give you their opinion on the food.
2.          Have them help grocery shop and cook. My youngest son loves to eat salad if he helps to put it together. It’s more fun to taste something if they know how it was made.  They are doubly prone to eat their fruits or veggies if they got to pick it out at the store.
3.         Serve it in a fun way.  While it might not work for teenagers, I don’t mind if my children put their green beans in the shape of letters or numbers before eating them.  …but don’t bend over backward making shapes with every sandwich!
4.      Offer a variety of healthy options.  Let the kids be in control with healthy pizza toppings, or tacos or ‘rice bowl’ options (Brown rice with all sorts of healthy things as toppers – olives, tofu, avocado, shredded carrots, etc.). (Micco)
5.      Serve it in a way your child does enjoy. My 4 year old loves chicken stir fry. It’s easy for me to fix, and I know he’ll eat it…so I make it often! Have some healthy dips available like hummus, salsa, or Greek yogurt.  Dipping makes everything more fun. =)
6.        Sneak in healthy ingredients when you can! Make delicious smoothies with healthy ingredients or hide some pureed veggies in with the chicken quesadillas.  What they don't know will help them in this case. ;) 

I truly believe that we as parents are responsible for helping our children learn to make healthy habits.  We are the best protection against childhood obesity, diabetes, and assisting our children as they grow up into adulthood.  Take their nutrition seriously.  And you might make some healthy changes in your own life too.

Be well. 

Jana 

Sources: Burns, Julie R.D., 15 Ways to Get Your Kids to Eat Better. Retrieved January 30, 2015, from http://www.parents.com/kids/nutrition/healthy-eating/get-your-kids-to-eat-better/

Micco, Nicci. 5 Ways to Get Your Kids to Eat Everything. Retrieved January 30, 2015. http://www.eatingwell.com/healthy_cooking/kids_cooking/5_ways_to_get_your_kids_to_eat_everything