Healthy eating habits do start in childhood. When your child grows up with a balanced diet, he will be less likely to have problems like obesity or diabetes as an adult, so it always pays to instill healthy eating habits from young. Check out this must-read guide that's filled with healthy ideas.
Healthy eating habits
Set a good example. Your child will want to emulate you, so serve as a role model by eating healthily yourself. If you want her to eat his veggies or drink milk, do the same yourself.
Eat as a family. Don't let your child eat his dinner in front of the TV because that encourages mindless eating. Kids who eat meals with their families have better diets overall, plus you can use mealtime as a time to bond and catch up with everybody.
Respect your child when she says she's done. If your child's already full, telling her to clean her plate doesn't make sense. Coaxing her to eat more may lead to chronic overeating and set her up for weight problems later.
Don't use rewards or punishments to get your child to eat. Doing so will only teach him to ignore his own internal cues, which can lead to overeating or dislike of certain foods.
Let her make choices. Decision-making empowers kids. You can present healthy choices and let your child decide what she'd like to eat. For example, give her two options for breakfast or two veggie choices at dinner.
Make meals together. Even young children can help out with simple tasks like washing apples. Your child will be more willing to eat or try foods that he helps prepare.
Stick to a routine. Serve three meals and two to three snacks around the same time everyday.
Don't make negative comments about food. Negative comments influence children's attitudes about foods. Avoid remarks about guilt associated with eating certain foods or saying that something tastes bad.
Encourage her to try a new food at least once. Although you shouldn't force food on your child, ask her to take a small bite. If she doesn't like it, she doesn't have to eat more. It takes time for kids to accept new foods, sometimes as many as 20 tries before they do.
Don't forbid snacks entirely. Snacks are actually a great way to squeeze in nutrients. The trick is to keep healthy snacks visible and accessible. Put your child's favorite yogurt, low-fat ice-cream or cut fruits in the fridge and whole-grain bread and crackers in the pantry. As long as he's eating healthily most of the time, giving him the occasional chip or cookie doesn't hurt either.
Don't rush your child through meals. Give her enough time to finish at her own pace.
Don't worry about day-to-day fluctuations. They're totally natural for children. As long as your child's growth is normal, don't push him to eat.
Don't serve big portions. Large amounts of food overwhelm little kids and may actually discourage them from eating.
Read food labels. When shopping for food products and snacks for your child, pay attention to the nutrition labels on the package. Look for hidden ingredients, such as added sugar, salt or trans fat.
Cut back on salt. When possible, don't add any when cooking to allow the natural flavors of food to come through. Lemon or lime juice, spices such as cinnamon add tasty flavor and are healthier alternatives to sodium for children one year old and older.
