My best friend has three boys under five years old. She is always complaining that they are terrible eaters. They never eat fruits and vegetables and are always asking for macaroni and cheese and french fries. They are happy and healthy but she is worried about them not getting enough vitamins and minerals. She also knows that if they develop bad eating habits now, it will probably carry over into adolescence and adulthood. The last time she was complaining about the situation, I asked her how her diet was and she said, “What difference does that make? They just love junk food.”
This situation might sound familiar to anyone who has young kids or knows young kids. They can be very picky eaters. Many young children will eat the same meals every day. They often object to new foods. The foods most young children object to are fruits and vegetables. It is important for children to get into the habit of eating these foods since the rate of obesity in the United States continues to rise. According to a study published in the July issue of Obesity, 86% of Americans could be overweight or obese by the year 2030. Alarming isn’t it? So how can young children learn good eating habits?
One of the best ways to get children to eat a healthy diet including fruits and vegetables is to do it yourself. Parents are the best role models for young children. I have tried to explain to my friend that when she is eating fast food or junk food, but asking her children to eat broccoli and apples, the children are likely to refuse. If children see parents eating a balanced healthy diet most of the time, they just may try it too. The habits they form now can lead to a lifetime of healthy or unhealthy eating.
A great tool to teach kids good habits is to have family meals on a regular basis. This way, your children can see you eating healthy foods and can discuss any thoughts they might have regarding food. Another great idea is to always involve kids in the process of preparing and serving meals. Let them help prepare healthy foods as much as possible. They will love eating the food that they prepared themselves. Try not to lecture your kids on good nutrition during meals. Just serve nutritious foods and let your child choose which ones they will eat. It can take up to 10 encounters with a new food before a child will even try it. Keep offering a variety of foods and just encourage them to try everything without pushing them too much. Always be aware of making comments on things like dieting and being fat. Children can quickly pick up on a parent’s negative feelings about food. Keep it positive. Lastly, make sure you are limiting your portion sizes. A child’s stomach is only the size of their fist so make sure you don’t push too much food on your child.
Parents are a young child’s #1 role model in all aspects of their lives. You can start your children on the road to healthy eating and a healthy lifestyle early. Don’t be discouraged if they don’t eat what you offer them. Just keep enjoying healthy foods yourself and you might be amazed to see how soon they will be eating what you are eating. You can offer them special snacks now and then, but don’t use food as a reward. Let them know that all foods can fit in a healthy diet. Don’t forget to check yourself once in a while to make sure you are walking the walk and not just talking the talk like my friend.
- Jennifer
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Labels: food for thought, Jennifer, Mindful Eating
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