How to develop healthy eating habits in children
Rhianna Suttie-Gunson
January 20, 2008
Healthy eating habits are life long skills that should be developed in all children.
Unfortunately we live in an age where fresh fruit and vegetables are slowly being replaced by highly processed and packaged goods. While they still claim to be jam packed with important vitamins and nutrients they are no real replacement for fresh food.
Children learn best by example. Telling your child that they need to eat healthy while you shove a big mac in your mouth is not a very good example. If on the other hand your children see you snacking on a lovely fresh crunchy apple they are more likely to do the same.
When children enter the world they are an open slate. They are waiting to be educated and molded as seen fit by their parents. They do not know the difference between what's healthy or not. Nor have their taste buds developed a sense of what it likes or dislikes.
Given this, the best way to develop healthy eating habits is to start as soon as solids are introduced. Healthy eating habits do not just refer to they types of food a child eats. It also includes their entire attitude to food and eating. Children need to be taught to stop eating when full and that food is not a comfort or substitute if they feel they are lacking in another area.
Ways to establish healthy eating habits
Introduce food gradually and begin with plain bland foods. Rice or baby cereal is ideal. While to us it may taste similar to cardboard, to a baby it is a great change from milk
Avoid sweet sugary foods for as long as possible. When they are introduced limit their intake
Make meal times a family event and enjoyable. Present food in a simple yet interesting manner. This can be as easy as placing the food in a particular shape on the plate
Educate your child as to why they should make healthy choices and how this is better for them
Provide a wide range of foods everyday ensuring there is a balance from all five food groups with at least five serves of fruit and vegetables throughout the day
If your child gets upset avoid soothing them with sweets or chocolate. This may only set up a terrible food relationship later in life
Don't black ban unhealthy foods. If children ever have the opportunity to experience them they may gorge unnecessarily. It is much better to teach them about moderation
Finally, be open and honest, don't tell children that unhealthy foods taste terrible in the hope of discouraging them. They will inevitably discover the truth and you may have difficulty reestablishing trust again.
Unfortunately we live in an age where fresh fruit and vegetables are slowly being replaced by highly processed and packaged goods. While they still claim to be jam packed with important vitamins and nutrients they are no real replacement for fresh food.
Children learn best by example. Telling your child that they need to eat healthy while you shove a big mac in your mouth is not a very good example. If on the other hand your children see you snacking on a lovely fresh crunchy apple they are more likely to do the same.
When children enter the world they are an open slate. They are waiting to be educated and molded as seen fit by their parents. They do not know the difference between what's healthy or not. Nor have their taste buds developed a sense of what it likes or dislikes.
Given this, the best way to develop healthy eating habits is to start as soon as solids are introduced. Healthy eating habits do not just refer to they types of food a child eats. It also includes their entire attitude to food and eating. Children need to be taught to stop eating when full and that food is not a comfort or substitute if they feel they are lacking in another area.
Ways to establish healthy eating habits
Introduce food gradually and begin with plain bland foods. Rice or baby cereal is ideal. While to us it may taste similar to cardboard, to a baby it is a great change from milk
Avoid sweet sugary foods for as long as possible. When they are introduced limit their intake
Make meal times a family event and enjoyable. Present food in a simple yet interesting manner. This can be as easy as placing the food in a particular shape on the plate
Educate your child as to why they should make healthy choices and how this is better for them
Provide a wide range of foods everyday ensuring there is a balance from all five food groups with at least five serves of fruit and vegetables throughout the day
If your child gets upset avoid soothing them with sweets or chocolate. This may only set up a terrible food relationship later in life
Don't black ban unhealthy foods. If children ever have the opportunity to experience them they may gorge unnecessarily. It is much better to teach them about moderation
Finally, be open and honest, don't tell children that unhealthy foods taste terrible in the hope of discouraging them. They will inevitably discover the truth and you may have difficulty reestablishing trust again.