Good nutrition plays a vital role in children’s health, supporting growth, wellbeing and habits that can last a lifetime. Introducing healthy eating early helps children develop a positive, balanced relationship with food as they grow. Better still, building these habits doesn’t have to feel like a chore – it can be enjoyable, nourishing and something the whole family benefits from. Here are five simple ways to begin.
Lead by example
As the old saying goes – “monkey see, monkey do”. It’s important to lead by example and eat well – in front of your children. When kids see their grown-ups tucking into nutritious foods regularly, they are more likely to develop healthy attitudes towards eating, as opposed to children who grow up with parents constantly dieting, over- or under-eating, or refusing whole food groups like vegetables.
Don’t use food as a reward
By offering children chocolate or sweets as a reward for eating their dinner, it adds pressure to mealtimes and sends the wrong message – that chocolates and sweets are the things worth eating – that they are the most valuable, as they are positioned as the treat.
To help kids value all food groups, try occasionally offering sweets during their routine snack times so that they are not used as bargaining tools or seen as just treat items they need to earn.
Limit the number of choices offered
Creating different meals at dinner time for each member of the family is not only inconvenient but it does not help eating habits.
It’s important that there is at least one item on the table that a child is familiar with and likes, however, keep other options outside of what the family is eating limited. When children are only given their go-to foods, it prevents them from experiencing others.
Take the pressure off to “finish your dinner”
While this approach may seem helpful in ensuring your child gets the nutrients they need, it can sometimes backfire, leading to food aversions and negative associations with mealtimes. Offering small portions of fruit or vegetables alongside a healthy food they already enjoy can help, as can letting them choose a new option to try together – a bit of positive encouragement also goes a long way. Making fruits and vegetables more visually appealing – arranged in fun, colourful shapes – may spark their interest, too. Just remember, it often takes several attempts before a child accepts and enjoys a new food, so patience and persistence are key.
Keep portion sizes age-appropriate
Children are much smaller than us, and therefore, need smaller portions than us. Serving too much food on your child’s plate can be intimidating and discouraging for them – not to mention disappointing for the parent who sees a full plate, even after the child has tried everything.
Limit sugary juices and unhealthy snacks
If children are regularly topped up with cookies, crisps and juice pouches throughout the day, they’ll never reach the dinner table with a hearty appetite. Try to have limited and structured snack times so that tummies are ready to enjoy a healthy, balanced meal when they sit down at mealtimes.
