5 Ways to Promote POSITIVE EATING HABITS in Children
Kids constantly observe and follow what they see and hear around them. So, it’s important that we demonstrate healthy eating habits and behaviours around the little ones in our lives. Establishing a positive relationship with food early in children’s lives increases the chance of these healthy habits following them into adulthood and will help prevent the likelihood of developing eating disorders and chronic diseases such as diabetes and obesity. Eating well will also help kids function at their very best in day-to-day life!
Here are five things you can you do to help support healthy eating practices for your child:
1. Eat Meals Together as a Family
Not only is this a great way to catch up on the day together, it’s also a chance for parents to introduce new foods and role model healthy eating. It has been found that kids who eat with their parents tend to eat more fruits and vegetables and less unhealthy foods. Try also keep dinner conversation relaxed and positive so that kids don’t associate negative feelings with meal times. Turning the TV off, sitting at a table and talking to your children will develop better relationship with food, reduce risk of eating disorders and develop good personal relationships. Try doing this at any meal of the day, whether its breakfast, lunch or dinner, it doesnt matter, but aim for once a day to eat with your children!
2. Maintain structured meal and snack times
This gives children predictability and can help prevent all day ‘grazing’ or snacking on unhealthy foods. It can also help regulate children’s appetite and prevent over or under eating at main meals. To help keep routine, try to plan meals ahead and stock up on healthy snacks such as fruit, vegetable sticks with hummus or peanut butter, yoghurt or cheese and crackers. Keeping meal times structured, allows you to offer foods that will provide nutrition, your child always has the choice of how much they eat!
3. Offer a variety of foods from the 5 food groups
Introducing different foods and using different recipes can help keep it interesting for kids and will ensure they are meeting all their nutrient needs. Kids are more likely to try a new food if you try some with them. Repeated exposure has also been found to encourage consumption of different foods. It’s important not to force or create conflict and to try keep it a positive experience. For information on the five food groups and current recommendations, have a look at the Australian Guide to Healthy Eating. or speak with your dietitian about how you can incorporate all 5 food groups into your childs diet.
4. Involve your child with planning and preparation
Most kids will love getting involved in the planning and preparation of meals! Try make it fun and use this time to educate on healthy foods and the benefits they have on our bodies. This also gives kids some control and empowerment to allow them to come up with some positive changes themselves. I can’t say they will suddenly be choosing a salad over hot chips! However, it will lead to a lifetime of healthier choices. Be sure to get your kids in the kitchen with some age-appropriate tasks. This not only helps you get dinner on the table, but will also encourage kids to try new foods and flavours and develop important life skills.
5. Lead by example
One of the best ways you can encourage healthy eating is by eating well yourself. Kids love to copy and will follow the lead of adults. When with your kids try to;
Eat lots of fruits, vegetables, wholegrains and good proteins
Avoid over indulging or displaying dieting and food restriction
Make a point of stopping when you are full and don’t force kids to clean their plates - this teaches them to override feelings of fullness and can lead to overeating in the future
Above all, we want to make eating a positive experience and teach kids that food is fuel so they can learn to enjoy healthy foods and understand the many benefits healthy eating has for their body! Always remember you as the parent will choose what your children eat, as you are the ones that buy and pay for the food. However a child will always know how much they need, and all young children will eat when hungry and stop when full, as children get older it can get more difficult, because of social, emotional and physical complications, so it is important to start when they are young in encouraging a positive relationship towards food and nutrition!
If you find you are struggling to implement healthy role modelling or are concerned about your child’s food intake, book an appointment with us at Ward Nutrition and chat to one of our Accredited Practicing Dietitians. They will be able to give you some tailored advice and specific tips to get your families eating on track.
Co-written By Claire Ward and Lucinda Smith -Accredited Practising Dietitians
