Each child is a distinct individual with their own set of likes and dislikes. It isn’t possible to simply program them to make the right choices. Rather, they need to be gently guided toward healthier habits, by encouraging and modeling. Anything forced upon a child can foster resentment, making it the first thing they leave when given the chance. Choices they make with full autonomy, on the other hand, are more likely to become permanent.
Your child’s diet has a direct effect on their health, both in the short and long term. What they eat, when they eat, and how they eat become subconscious habits. Years later, even some adults find it difficult to detach from the comfort food they had as a child.
It may be natural for kids to choose cookies over broccoli. You can’t deny that most “junk food” is delicious, quick, and cheap. So if you want your child to enjoy healthy stuff as much as fast food, you’ll need a conscious strategy. Here are five tips on how to inculcate healthy eating habits in your child today so they stay healthy tomorrow.
1. Load Up the Nutrients
Kids would rather spend time playing than eating. A plate filled with brown rice and vegetables feels like a chore to them. They want it to be quick, and you want it to be nutritious. Lucky for you, there are options like super greens powder, which offers ready-to-drink smoothies1 in a variety of tempting flavors. From blueberry to cinnamon apple pie, your kids will find their favorite flavors or maybe mix them up.
It’s OK to be a little crafty sometimes. If your kids are vehemently against vegetables, you can quietly puree spinach or kale into pasta sauces. Another easy trick is to add grated carrots or zucchini to muffin or pancake batter. They may not know it, but they’ll slowly become accustomed to these tastes. It may seem a little sneaky, but if your kids stay healthy because of these invisible ingredients, it’s worth it.
2. Focus on Sights and Smells
Making the plates look fun is another way to get kids into eating better. Children are naturally drawn to vibrant colors, so add green peas and orange carrots to make their plate pop. Use cookie cutters to transform fruits and vegetables into fun shapes or create colorful skewers with different fruits. Visually appealing food is more intriguing and makes the child want to eat more.
Smells can also have a strong impact. Orange slices are best for breakfast as their zesty aroma has an energizing effect. Find out what smells excite your child. It could be the sweet strawberry scent or a spicy touch of cloves. Once you’ve identified their favorite food smells, try adding those ingredients to regular meals, if possible.
3. Customize Taste and Texture
Food fusion2 may help overcome a phobia of trying out new food. Children can be sensitive to certain tastes and textures, which may deter them from experimenting. Children are in the process of losing and growing new teeth, so keep in mind they might have difficulty chewing. Peeling fruit and cutting it into cubes may make it easier to eat.
Be creative with recipes. For example, if your child dislikes raw vegetables, try roasting them with their favorite seasoning. Bulking up mashed potatoes with cauliflower can give them their daily requirements of vegetables. If they have a sweet tooth, make healthy desserts using natural sweeteners like fruit or honey. Keeping their preferences in mind makes healthy options more appealing to the young ones.
4. Get Them Involved
Involving kids in the meal prep process piques their interest and makes them proud of the food “they” have made. Take them grocery shopping and ask them to select the vegetables you’ll serve. Ditto for fruits. At home, let them help you with slicing and mixing. By participating in the process, children feel a sense of accomplishment and are more likely to enjoy the meal.
Transforming meals into food games turns a daily routine into an exciting adventure. Food-themed scavenger hunts make children find and eat fruits or vegetables hidden around the house. Another idea is to let them create their own pizza using whole-wheat crust, cheese, tomatoes, and colorful toppings. Watching you cook in the kitchen will create both good habits and good memories, which can last a lifetime.
5. Lead by Example
Children are highly influenced by their parents’ behavior and habits. If they see you enjoying healthy foods, they are more likely to follow suit. Make an effort to eat meals together as a family and showcase your enthusiasm for nutritious options. By becoming a positive role model, you can inspire your kids to try new foods and develop healthier eating habits.
Parents are the supply chain of the household. You get to decide whether the pantry will be stocked with gummy bears or granola bars. When the kids come wandering in search of snacks, they’ll grab what they see — and that’s where habits begin. If the kids menu at the restaurant only offers pizza and chicken nuggets, let them order from the adult menu. Not only is it usually healthier, but it will also make them feel like grownups.
Prepare Ahead
The main reason behind the popularity of fast food is that it’s quick and convenient. Juggling between work and home, parents can’t always invest time in cooking meals from scratch. Make sure you always have an ample stock of healthy options like fruits, vegetables, and nuts. Older kids often eat on the go, so arm yourself with quick recipes and disposable containers. They won’t have to resort to the drive-through to avoid going hungry.
The dining table should not be a battlefield. Forcing children to eat always backfires, so all you can do is try different ways to make their mealtime enjoyable. It’s not always easy. However, with a little creativity and perseverance, you can give your kids the life-long gift of healthy eating.
- Nieva, S. G., et al. “Fruit and vegetable smoothies preservation with natural antimicrobials for the assurance of safety and quality.” LWT 154 (2022): 112663. ↩︎
- Spence, Charles. “Contemporary fusion foods: How are they to be defined, and when do they succeed/fail?.” International Journal of Gastronomy and Food Science 13 (2018): 101-107. ↩︎
Last Updated on by Namrata
