Let's Eat! Children and Healthy Eating Habits

Most parents worry at one time or another that their child's eating habits may not be good enough to stay healthy. Some children ask for the same foods over and over again, some may refuse to try anything new, some may avoid all varieties of a kind of food, and some may constantly demand snacks. You may wonder why an entire serving of peas is eaten one day and the next week it is completely refused. Children simply eat what they like and leave the rest. Healthy eating habits are one of the most important lessons a child learns. Most parents struggle with managing good eating habits and nutrition for their children of all ages. Parents and caregivers can work together to establish an understanding and a plan of action for each child's nutritional needs.

Creating Healthy Habits

Start your daily routine by making breakfast a non-negotiable meal. Breakfast is necessary to provide the nourishment and energy for an active day. Studies show that children do better in school when they begin the day with breakfast. Include your child as much as possible in meal planning and preparation. He is more likely to eat foods that he has helped to put on the table. Cooking at home and at school encourages curiosity and motivation to try new foods. Set an example yourself by eating a well-balanced meal with your child.

The mealtime environment has a lot to do with how your child will feel about food. Children can adapt to any eating schedule but you should try to establish a routine that takes into consideration your family's jobs, school and activities. Try to keep the times and location of your meals consistent. Keep the meal itself as the main event by reserving the use of toys, telephone calls and television for later.

To reinforce balance and moderation in what your child eats, help him think of some foods such as fruit as being important everyday, and other foods such as chips as being occasional treats. Prepare foods in a variety of ways. Your child may prefer a raw bean instead of a cooked one, broccoli with a cheese sauce, or carrots sticks dipped in a tasty low-fat dressing.

Snacks

Snacks are an important and necessary part of children's diets because they provide necessary calories and maintain energy for children between meals. Children are often hungriest in the afternoon after school and in the evening. Offer snacks at regular intervals between meals. This will not encourage your child to eat on demand all day or refuse a meal because he knows a snack is soon to follow. Be sure to have plenty of healthy snack choices such as fruit, yogurt, or veggies and dip available at these times. Snacks should not replace a meal but provide a valuable supplement.

Quick Tips

Keep track of your child's food intake by the week instead of the meal. An unbalanced diet one day is often made up over the next few days. Offer child-size portions and encourage your child to ask for more. Expect your child to repeatedly request favorite foods. Remember you can vary the side dishes. Set the rules for your household over snacks, meals, and food choices and stick to them. Avoid bargaining with food and offering desserts or sweets as a reward. Encourage healthy eating by demonstrating good eating habits yourself. Limit the amount of 'junk' and 'fast' foods for your child. Keep these as occasional events. Try, and try again in offering your child a new food. Repeated exposure may mean eventual acceptance

Who's In Control

Many parents struggle in trying to control their child's food intake. Your child may not be eating enough of certain foods or too much of others, is wasteful of food, or unwilling to try new food choices. These general guidelines may provide some practical help:

Your job is to offer healthy food choices. If your child is a picky eater, you cannot force him to eat. Studies indicate that children will eat what they need and how much they need if there is good food to choose from. Try to be flexible on what your child chooses to eat. As well as regular breakfast foods, consider that a bowl of soup, a toasted sandwich, or last night's leftovers may offer him a nutritious meal for breakfast. Offer your child small servings and encourage him to ask for more. If your child routinely rejects certain foods, do not feel obligated to offer a substitute. Your child may expect that a favorite food will always be available if they reject a new one. Avoid using certain foods such as dessert as a reward for your child eating part of a meal she didn't like or for cleaning her plate. Food is not a reward or a bribe and children should not perceive that some foods are better than others. Stay away from insisting your child have "a clean plate". Respect your child's ability to determine when he is finished eating.