By Sarah Haan, Registered Dietitian, and Becky Hand, Registered Dietitian, for BabyFit
By teaching your child how to provide nourishment for the body and providing your child with nutritious foods and a healthy eating environment, your child will learn to take responsibility for his own healthy eating choices. Here are some tips to help.
When to eat, Where to eat, What to serve:
- Plan the timing of three meals and up to three snacks throughout the day. If your child does not eat one meal, keep in mind that those planned snacks will help ensure that your child is meeting nutrient needs. Do not allow grazing between these planned meals and planned snack times.
- All meals and snacks should be eaten at the dining room or kitchen tables. Say so-long to eating on the couch, in front of the television or computer, in bed, or in the car. Insist that your child show up for all meals, even if he says, "I'm not hungry." Once in awhile, a special family meal or snack in front of the TV is acceptable, but it's important to maintain the regularity of meals eaten at the table.
- Support an eating environment void of noisy distractions. Turn off the television and radio during snack and mealtime. Do not allow cell phones, iPods or any other electronic devices at the table. (That also goes for you, Mom!)
- Keep the eating environment pleasant for all. Use family mealtime to unwind and talk about highlights from the day. It is the perfect opportunity to connect with your child.
- Plan and prepare nutritious meals and snacks. Offer your child healthy foods from every food group: grains, fruits, vegetables, dairy, and meat and beans.
- Use healthy and tasty cooking methods like baking, broiling, grilling, roasting, steaming, and sauteing to prepare your child's food.
- Offer a variety of foods to your child so new flavors and textures can be sampled. Try new recipes. Look for new ideas on how to serve healthy foods in fun, creative ways that your child will enjoy. Let your child be involved in preparing foods.
- Don't become a short-order cook. Let the child choose what to eat only from the foods offered on the table. Offer some family food favorites, as well as new food adventures. "Cooking to order" at each meal will not foster a healthy environment in which a child will learn to be open to trying new foods.
- Offer so-called "forbidden foods" only a few times throughout the week. This will lessen their appeal. While transitioning to an environment that supports natural satiety, your children may overindulge on these foods at first, but they will eventually become less exciting.
- Never praise your child for finishing a meal and do not force your child to be a member of the clean plate club. This only teaches a child to link food and eating to please and adult, thus giving food emotional power.
- You are your child's greatest example. Role model healthy eating habits and appropriate table manners. Use phrases like "please" and "no, thank you" when speaking to other diners.
- Do not reward, bribe or punish your child with food. (For example: Never say "if you finish your homework, you can have a brownie.") Remember that food is to nourish the body. Food can not solve relationship problems, ease loneliness, calm nerves, or relieve boredom. When adults use food to reward or punish, they may be teaching the child to become an emotional eater.
- When dealing with a picky eater, don't be tempted to coax or bribe your child into eating. Be patient. Establishing healthy eating habits takes a lifetime. Continue to offer your child new foods, but pair it on the table with foods you know will be accepted. This way, your child can feel free to try the unfamiliar food, along with the favorites.
- Offer new foods more than once and in different forms. It may take up to 10 exposures before your child accepts a new food.