Getting kids to eat well can be a challenging task for many parents. It can often feel like a minefield, with different opinions and conflicting advice on what constitutes a healthy diet for children. As a result, meal times can become a source of tension and frustration for both parents and kids. However, according to Nancy Bostock, a consultant paediatrician, there are six key things that parents can do to help their fussy eaters and create a positive relationship with food.
1. Lead by example
Children are like sponges, they absorb everything around them, including their parents’ eating habits. If you want your child to eat well, it is important to lead by example. This means making an effort to eat a balanced and varied diet yourself. Children are more likely to try new foods if they see their parents enjoying them too. So, be adventurous and try new foods together as a family.
2. Involve children in meal planning and preparation
Children are more likely to eat food that they have helped to prepare. So, involve them in meal planning and preparation. Take them grocery shopping and let them choose some healthy options. Involving them in the process will also give them a sense of ownership and pride in the meal, making them more likely to eat it.
3. Don’t force or bribe
Forcing or bribing children to eat certain foods can create a negative association with those foods. It is important to respect your child’s appetite and not force them to eat when they are not hungry. Similarly, bribing them with rewards for eating certain foods can send the message that those foods are not desirable. Instead, offer a variety of healthy options and let your child choose what they want to eat.
4. Make meal times enjoyable
Meal times should be a positive and enjoyable experience for children. This means creating a pleasant atmosphere, free from distractions such as TV or electronic devices. It is also important to avoid making negative comments about food, as this can create a negative association with certain foods. Instead, focus on the positive aspects of the meal and encourage your child to try new foods without pressure.
5. Be patient and persistent
It is important to remember that children’s taste preferences can change over time. Just because your child doesn’t like a certain food now, doesn’t mean they won’t like it in the future. Be patient and persistent in offering a variety of healthy options. It may take several attempts before your child is willing to try a new food, but don’t give up. Keep offering it in different ways and eventually, they may surprise you by liking it.
6. Educate and involve children in food choices
Children are more likely to eat well if they understand the importance of a healthy diet. Take the time to educate them about the benefits of different foods and involve them in making food choices. This can be as simple as asking them to choose between two healthy options for a snack. By involving them in the decision-making process, they will feel more in control and empowered to make healthy choices.
In addition to these six tips, it is also important to be mindful of the way we talk about food with our children. Negative comments or labeling certain foods as “good” or “bad” can create a negative relationship with food. Instead, focus on the nutritional benefits of different foods and encourage your child to eat a variety of foods for a balanced diet.
In conclusion, getting kids to eat well doesn’t have to be a minefield or a source of tension. By following these six tips and being mindful of the way we talk about food, parents can create a positive and healthy relationship with food for their children. Remember to lead by example, involve children in meal planning and preparation, avoid forcing or bribing, make meal times enjoyable, be patient and persistent, and educate and involve children in food choices. With patience and persistence, your child will develop healthy eating habits that will benefit them for a lifetime.
