Get Your Kids Eating Right: Tips for Healthy Habits
We all know that kids need hearty, nutritious meals to support their development and fuel their active lifestyles. However, encouraging little ones to eat well can be tricky at the best of times — especially if you’ve got a picky eater on your hands. To make things even more challenging, your kids are constantly tempted by junk foods dominating restaurant menus and grocery store aisles.
While it’s totally fine to treat your kids to cookies, ice cream, and chocolate in moderation, indulging in too many treats can lead to health issues in adulthood. At the same time, imposing too many dietary restrictions on your child can harm their relationship with food and cause issues further down the line. So how can we strike a balance between these two extremes?
We know balancing nutritious foods with the occasional treat can feel like an impossible task, especially if your little one refuses to eat anything but pizza and French fries. To help you avoid turning dinnertime into a battle, we’ve put together some helpful hints and tips for encouraging your kids to eat well.
Why is healthy eating so vital?
Modern American diets are well-known for being full of sugar, fried ingredients, and high-fat processed foods. While these foods can be convenient and delicious, they come with several health hazards, including childhood obesity. According to the Centers for Disease Control and Prevention (CDC), around 14.7 million children between the ages 2 and 19 are classified as obese in the US.
In the long term, eating a poor diet in childhood can substantially increase a person’s odds of developing chronic health issues such as type 2 diabetes, high blood pressure, certain types of cancer, and cardiovascular disease. To make matters worse, poor health can take a serious emotional and social toll on young minds.
Eating a diet full of fresh and nutritious ingredients will give your little ones the nutrients and energy they need to thrive, delivering the following benefits:
- Healthy growth and development of the bones, muscles, brain, and organs.
- Protection of the immune system.
- Enhanced stamina and endurance.
- Reduction in mood swings and other behavioral issues.
- Improved self-esteem and positive interactions.
14 tips for healthy habits
The good news is that instilling healthy habits in your kids isn’t rocket science. Even minor changes to your routine can help them develop healthy eating habits that shape their future relationship with food. Top tips include:
- Eat as a family
As we explored in our recent blog post about the virtues of family dinner time, eating with loved ones is a great way to teach healthy habits and build your little one’s social skills. Sitting at the table will give you time to discuss portion sizes, show your child how to eat certain foods, and demonstrate the social rewards of eating with others. If your child is a little small to sit in a grown-up seat, why not invest in a booster seat? Hiccapop’s ErgoBoost Toddler Booster Seat will help your toddler sit comfortably at the family dining table, offering extra-long safety straps and an adjustable harness to transform any seat into an instant highchair.
- Don’t be too forceful
Ordering your kids to eat their vegetables may seem like a good idea, but it will make consuming healthy foods seem like a chore. Remember — your job is to provide healthy and balanced meals, not to create mealtime battles. One of the best things about eating together is that your little one will see their family members eating their vegetables and (hopefully!) learn to emulate this behavior. Over time, they’ll learn to enjoy the tastes and textures of a wide range of foods.
- Don’t make separate meals to accommodate picky eaters
It can be frustrating and upsetting if your child flat-out refuses to eat most foods. After all, they need sustenance to stay fit and strong. However, unless your child has a genuine allergy or dietary need, cooking your child a different meal from the rest of the family to suit their fussiness will prevent them from developing a complex palate. If your child asks for something else, explain that it’s not on tonight’s menu and that you’ll make it for everyone another night.
Of course, if your child repeatedly and strongly rejects some foods, you may need to adjust your meal planning slightly. We all have different palates, and some people simply don’t like certain flavors and textures! Don’t give in too early, though. According to the CDC, toddlers may need to try new foods over ten times before they start liking them.
- Involve kids in meal preparation
Kids love to feel involved in grown-up tasks like cooking and food shopping. As well as giving them a sense of independence and autonomy, allowing your little one to participate in meal planning will teach them basic life skills that serve them well in adulthood. Here are a few strategies to try:
- Take a trip to the grocery store: As you’re walking through the aisles, ask your child what healthy foods they would like. You could, for example, ask them to pick out their favorite fruit or vegetable. This approach will encourage dietary experimentation and give them a sense of autonomy while distracting them from the shelves of candy!
- Ask them to help with meal planning: When drawing up your meal plan for the week ahead, ask your child to choose one dish from your repertoire. Allowing them to take some control of the menu will encourage them to think of dinner as a social activity and consider others’ needs and preferences.
- Supervise age-appropriate tasks: Encouraging your child to help you in the kitchen will feed their love of exploration and trying new things. Plus, they’ll grow up to become a fantastic sous chef who can help you whip up delicious meals! Just remember to start with safe, age-appropriate tasks like mixing ingredients, washing veggies, fetching pots and pans, laying the table, or adding the finishing touches to your joint creations.
- Don’t skip breakfast
Every child needs a tasty and nutritious breakfast to help them make the most of the day. Ideally, organize high-fiber meals containing whole grains and fruits that will release energy slowly throughout the morning. Oatmeal and high-fiber cereals are a great solution if you’re short of time. You should also remember to lead by example and make yourself a nutritious morning meal, as this will normalize eating breakfast and ensure your child emulates this healthy habit in adulthood.
- Allow occasional treats
Try not to be the parent who forbids their little one from eating sweet treats at their friends’ parties. As well as making your child feel left out, this approach could cause resentment in the long term and increase their desire for “forbidden” foods. Kids deserve to indulge in life’s pleasures from time to time, and eating less healthy foods in moderation is unlikely to cause any harm. Plus, a moderate approach will encourage your child to associate sugary treats with celebrating special occasions, ensuring they develop a healthy relationship with food.
- Make mealtimes fun
If your child seems uninspired by their meal, try incorporating some silliness into dinnertime. For example, your child could create a smiley face out of veggies and other ingredients on their plate. You could even make it into a competition and encourage other family members to have a go! Alternatively, try giving healthy foods fun names to boost their appeal. For example, you could rebrand broccoli florets as “little trees” or carrots as “orange rockets”. Use your imagination, and feel free to create silly stories while you’re eating together.
- Examine your own relationship with food
Children are very receptive to their parents’ attitudes toward food and dieting. Some parents – especially moms who feel pressured by modern beauty standards – talk openly around their kids about their body insecurities and desire to lose weight. While this may seem harmless, it could teach your kids to worry about their own appearance. If you’re struggling to develop healthy habits and a positive relationship with your body, it’s worth seeking professional help. A happy family is a healthy family!
- Don’t introduce too many new foods at once
Young children and toddlers are naturally wary of new foods. As such, they may feel overwhelmed and upset if you introduce too many unfamiliar ingredients in one dish. Ultimately, patience is vital when it comes to developing your child’s diet, and you’ll need to offer consistent reassurance and encouragement as they test new flavors and textures.
If you’re concerned that your little one isn’t learning to enjoy healthy foods quickly enough, it’s worth consulting with a pediatrician. They may recommend shakes or supplements to ensure your child is receiving the vitamins and nutrients they need to thrive.
- Schedule regular (and healthy!) snacks into the day
Children need to eat every three or four hours to stay happy and energetic. While processed, sugary snack foods may seem the easiest option, you don’t have to rely on them. Why not prep a snack box containing carrot sticks, dried fruits, fresh satsumas, wholewheat bread slices, nuts and seeds, or cubed cheese? There are tons of healthy options out there that are both cost-effective and easy to prepare!
- Don’t be afraid to add a little sugar
Children are renowned for their sweet tooth. If your child is resisting healthy foods like oatmeal, it’s okay to add in a sprinkle of chocolate chips to ease them along. Over time, they’ll start to outgrow their desire for sweetness and learn to enjoy more complex flavors. There’s a reason kids don’t like olives, dark chocolate, and other bitter flavors – their palates aren’t developed enough!
- Encourage plenty of physical activity
Okay, we know this tip isn’t strictly related to diet – but it could significantly improve your child’s physical health and well-being. Most kids are buzzing with energy and enjoy running around with their schoolmates. However, research shows that many young people around the globe don’t meet recommended physical activity guidelines. With this in mind, discourage your little ones from spending too much time looking at screens while demonstrating the benefits of movement. Depending on the age of your child, you could go for a bike ride, participate in a game of soccer, or simply take a walk. The opportunities are endless!
- Avoid mealtime distractions and teach portion control
Encourage your child to appreciate the sensory pleasures of their meal by avoiding distractions such as screens and toys. Creating a calm and focused environment will give your little one the headspace to recognize their hunger and fullness cues, helping them exercise portion control. If your child struggles with eating too much or too little, try using visual cues that help them grasp typical portion sizes. For example, a serving of grains should be around the size of your child’s palm.
- Remind your child not to snack out of boredom
We’ve all been there – boring chores and work tasks often prompt us to reach for sweet or salty snacks to liven up the day. However, boredom snacking is an unhealthy habit that can be difficult to break. If your child is frequently caught raiding the snack drawer, it’s worth reminding them that we shouldn’t eat simply to fill the time. Help them explore other activities they may find interesting, such as reading, drawing, or learning a new skill.
Set up the family table and spread the word!
If you’re ready to start instilling healthy habits in your household, remember to check out our popular booster seat and learn more about the benefits of family mealtime on the Hiccapop blog. We also encourage you to share this article with your friends and do your bit for the healthy eating revolution!
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