Good nutrition is important, for both adults and kids alike. We all need vitamins, minerals, carbohydrates, proteins, and fat to maintain a healthy lifestyle.As any parent knows, parenting is a tough job! And, feeding your child healthy, delicious, and nutritious meals can make the day harder and even more challenging!
How many times have you gone the extra mile to make dinner, something other than tacos, chicken fingers, mac n’ cheese, or spaghetti with tomatoe sauce, - I’m talking about what you think is a gourmet, 5 star Michelin meal that you prepared from scratch, like roasted chicken, sautéed kale and spinach and mashed sweet potatoes, only to be said by your youngster- “ick”, “I’m not gonna eat that!” or “I’m not hungry, the snacks filled me up”! And, you want to throw in the towel!!! It’s happened many times!
I recently came across a few “rules” that will help you optimize your child’s eating habits.
#1) Model how you want your child to eat-
Eat lots of fruits and veggies
Limit junk food
#2) Eat a variety of food
Variety is the spice of life. Studies have shown that kids who are exposed to a variety of flavors/textures/colors of foods have more mature palate.
#3) Don’t push your child to eat what he/she doesn’t want
Recognize that it’s not about how much they eat, rather it’s about the quality of the food that goes in their mouth. Trust your child’s appetite.
Bribing, threatening or rewarding with dessert or a new toy does not help your child like healthy food. It’s not beneficial in the long run!
#4) Do not give up!
Keep buying, preparing new foods. Up to 15 exposures may be necessary to get your child to taste a new food. Keep enjoying it yourself, in front of them, and eventually, they may say it’s their favorite! My family despised avocado (it’s among my favorite!) and all of a sudden, my kids were ordering a california roll with avocado!
#5) Keep it fun!
Kids love to go to the market and help in the kitchen! Encourage them to take part in the preparation of the meal. Serve plain fruits and veggies with fun dips.
#6) Do not overwhelm kids
It’s a good idea to keep the portions small, especially if you are trying something new! Serve the new food next to their familiar, “can’t get enough” of food.
Children can be intimidated by a huge pile of something they’ve never had, especially if they think your up to something and want them to try something that’s good for them!
And, lastly, smaller portions look more manageable and it’s ok to leave them wanting to ask for more!
#7) Enjoy!
Meal times are not about putting your child infront of the tv and going about your business. They aren’t entirely about nutrition. They are more about engaging with each other, the social interaction that comes with eating together. It is true that children who feel comfortable and secure at a dinner table, are more likely to have better appetites and are more likely to try and enjoy new foods.
