Patience and preparation pay off when teaching kids how to eat healthy. Many daily confrontations occur around meal time in homes with small children. Changing eating habits and encouraging little ones to eat nutritional food can be less frustrating with these guidelines.
Many kids won’t eat a new food until it has been given to them at least ten times, according to The American Academy of Pediatrics. Here are tips that can help:
Introduce New Foods Slowly to Help Children Get Used to Diet Changes
Be patient and prepared. The process of introducing new foods to children takes time. Don’t get discouraged with the first “No” or “Yuck.” Reinforce politeness.
Before meals are even served, a discussion about nutrition and expectations should take place. Of course, this should be age-appropriate and pared down for very young children.
Tip: For children under three, telling them that it’s important to eat a bite of food from many colors on their plate will help them to grow big and strong is helpful. For older children, basic nutrition can be explained. Whatever the age, children need to know beforehand what the expectations of the parents will be and parents need to understand that taste takes awhile to develop.
Adding Foods One at a Time Works Well for Picky Eaters
Introduce new foods one bite or in very small portions the first time. Having a large quantity of a foreign food on their plate can be intimidating to little ones. Many children can master one bite of anything, but the idea of a whole serving of something new is overwhelming.
Tip: Many successful parents report that the “No thank you bite” works well. With this method, children are taught that they must take a “No thank you bite” of any new few offered at any meal. They know this in advance and it is part of their regular routine. Over time, most kids rush through the “No thank you bite” and eventually find out that the taste is actually something they like. But this takes patience too.
Set a Good Example for Children by Eating Healthy Foods, Too
Obesity is a growing problem for people of all ages. Children will mirror their parents’ eating habits, so it is extremely important that Mom and Dad and siblings are including healthy choice foods on their own plates as well. Sitting down to a meal as a group, without distractions such as having the television set on during the meal, will help children learn to focus on the meal itself. Interacting while eating and observing their family and friends eating healthy choices will encourage little ones to eat better and healthier.
Include Children in Meal Planning
Kids of all ages can enjoy shopping, preparing and planning a meal. By being part of the actual process of the meal, children are more likely to want to share in the flavors and tastes, as well as boosting their self-esteem.
Rethink the Clean Plate Strategy
“Clean your plate” is still a common parenting tactic, but not always the best idea. Eating everything is not a bad idea, as long as the portions served are in line with the child’s size and appetite. Forcing children to eat more than they are truly hungry for can backfire with picky eaters. Of course, this should be tempered with making sure the child has eaten a satisfactory amount of nutritional food.
Help children develop healthy food habits by giving lots of food choices at every meal. Try to include colorful and tasty fruits and vegetables, enticing and nutritious dips, healthy lean protein and a good balance of whole grain choices.
Finally, making food appetizing really helps. A little creativity goes a long way with a child’s plate. Arranging food into funny shapes or faces or painting with ketchup or ranch dressing can make food more fun and less boring.
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