August 2024
Between the ready availability of sweets and treats and commercials for sugary cereals during your kids’ must-watch shows, it may seem like getting your child to eat healthy is a battle you are destined to lose — especially if they are picky eaters.
But don’t worry — there’s hope! Here are a few tips to help encourage your child to adopt healthy eating habits.
1. Be a role model. Your child looks to you for guidance, which means they are also aware of every morsel you put in your mouth. They notice when you consistently forgo salad for a burger or indulge in sweets before a meal. In other words, parents should show, rather than tell, their kids how to eat.
2. Keep healthy options on hand. Kids tend to go for foods that are readily available. Try keeping a bowl of fruit sitting out in the kitchen or at the dining room table. You can also create snack bags of washed and cut-up vegetables, such as peppers, carrots and celery, and leave them on the lowest fridge shelf for easy-to-reach snacks.
3. Focus on a healthy breakfast. While it’s easy to just have cereal for breakfast, kids need a healthy breakfast to start the day right. Start with a base of one protein and one vegetable, then layer on a whole grain and/or fruit. For example, whole wheat toast with scrambled eggs and a few carrot sticks.
4. Invite your kids to participate in shopping, meal planning, and cooking. Being involved in the planning, shopping, and cooking will help ensure you select healthy things they like — and help them to become more willing to eat the healthy food you make. It’s also a great time to discuss the elements that go into planning a healthy meal.
5. Get your kids involved in gardening. If the kids are involved in growing and harvesting vegetables, they’re more likely to want to try them and actually like them. You don’t need to run a homestead. Start with a simple raised bed or some containers on a patio.
6. Get creative. Some foods, especially vegetables, can be an acquired taste. It may take multiple tries before your kid is even willing to try a bit. Experiment with different ways to serve veggies to see what they will like. Try making a variety of veggie sticks (carrots, cucumbers, different colors of peppers) and see if they’ll enjoy them with a dip (like hummus or ranch dressing). Alternatively, try cutting veggies into one-inch cubes and cook them into soups, stews, and pasta sauces.
7. Try low-sugar muffin recipes. It’s easy to incorporate whole grains, grated veggies (like carrots or zucchini), or veggie purees (like sweet potato) into breakfast muffins. Just look for recipes that are low in sugar (no more than 10% of calories from sugar) — or find a recipe you like and adapt it to have less sugar. If you find a muffin your kid likes, they’re an easy grab-and-go snack.
