Children are considered quite picky at the dinner table; trying to get them to eat a little healthier food is not easy at all, especially if they have become accustomed to sweet flavors over time. If you are interested in or have already tried to encourage your child to eat healthy foods, know that it takes 10 or even 15 attempts before he learns to enjoy a new dish. Keep offering him new dishes, encourage him to try new and nutritious foods; Be a good example and make dietary changes together as a family so you can help your child choose healthier products.
Steps
Part 1 of 3: Adopting Healthy Family Habits
Step 1. Get rid of "junk food"
It is the adults who do the shopping and if the pantry is full of chips, sugary cereals, sodas, ice cream, pastries and fatty cuts of meat, the fault lies with the adults of the house. Consequently, the job of the "grown-ups" is to provide nutritious and healthy food; if the little ones have healthy food available, they eat that.
- This means that adults must also respect this diet. Children are very careful when parents "preach well but scratch badly"; if you only eat burgers and fries, they know it.
- You should also inform yourself about a healthy diet and stick to it; if you grew up with bad eating habits, chances are you really have no idea what a healthy meal looks, tastes and feels like.
- Watch out for products that "look" healthy. The biscuits with "real fruit" are however rich in sugar and fat; fruit juice is not meant to be drunk throughout the day and chicken nuggets with "whole grain breading" offer very little fiber.
- Go for healthy alternatives; it is not at all difficult to make some improvements. Baked chicken nuggets prepared at home are generally less fat and caloric than those you buy at the supermarket; vegetable burgers can be a pleasant surprise, just as smoothie with yogurt instead of soft drink is a delicious snack.
- Pay attention to the portions. Eating one cheese toast is a very different thing from eating three; offer the child a single toast accompanied with carrot sticks and some fruit.
Step 2. Be a good example
It is not new that children develop their own behavior by observing that of their parents and that this happens from very early childhood. Use this opportunity to make a commitment to show a good attitude at the table and eat well, so that the little one does the same.
- Show him that you appreciate a wide variety of foods, including healthy and nutritious ones like lean proteins, whole grains, fruits and vegetables. if you don't eat these dishes, neither will he.
- Discuss power. The little ones at home need to know what the "good" foods are, the right portions and the reasons for all this. You can talk about it at the table, during dinner, while shopping at the grocery store, in the garden and at any other time.
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Talk positively about food; Don't just label products as "good food" and "bad food", as some studies have found that children are more tempted by "bad" ones if parents use these kinds of categories. After all, unhealthy food often tastes great!
- You can find some television shows or video channels online that explain the differences between the various foods, emphasize which foods should be eaten every day, and motivate why others, while delicious, should only be eaten occasionally.
- While treats shouldn't be a frequent concession, there is still some benefit to consuming them from time to time; a child who has never eaten chocolate, ice cream or cake may overdo it when left alone.
- Choose your places carefully when you decide to eat away from home. Going to restaurants too often is a bad idea, as is eating fatty fast food.
Step 3. Eat meals together
In many families we don't eat all together, especially for dinner. It is not easy to combine work commitments with workouts, music lessons, homework and family meals; however, studies have shown that when meals are meeting times, children eat better.
- Make sure that the moments at the table, especially dinner, are shared with the family; this way you can reconnect at the end of the day and the kids can watch their parents eat nutritious and healthy meals.
- A 2000 study showed that children who dined regularly with the family ate larger portions of fruit, vegetables and smaller amounts of fried food and sodas.
- Furthermore, these children also had a more balanced diet; overall, they were getting more calcium, iron and fiber - essential elements for growth and development - throughout the day.
- When families eat "in turn" there is a greater propensity to rely on pre-cooked and generally very refined meals; for example, a dad might end up cooking a pack of "four stir fry" for the youngest child, reheating a slice of pizza for the teenager returning from soccer training, and finally mom could microwave a plate precooked as soon as he returns from school meeting.
Step 4. Get all family members involved in preparing healthy foods
Research has shown that if you allow children to help you in the kitchen and involve them in making choices, they are more likely to eat healthy and nutritious foods.
- Take them with you to the supermarket and let them pick a new vegetable or fruit they want to taste; even if it's a product you don't like or don't like, be a good example and allow them to try a new dish.
- Let them help you prepare your meals in the kitchen. Even if they are small, they can still wash, mix or cut (with a butter knife or other safe utensil) the vegetables or fruit.
- Ask them for advice on how to make a new vegetable or how they think it can be turned into a delicious dish.
- Go to the garden. When the little ones of the house are involved in growing food, they are more likely to eat it; picking a tomato could lead them to eat it during the day.
- Take them to the fields for a walk. Going to the place where food grows is a technique for connecting food to pleasant memories. Going blackberry picking, visiting an orchard, farmer's market, and other similar businesses are perfect for developing a good relationship with food.
Step 5. Avoid "baby menus", everyone should eat the same thing
Some parents get into the habit of practically preparing two meals: one for adults and the other for children; in some cases you can even customize the meal for each child! This type of organization teaches little ones that they don't have to taste new and different things, but only what they know they like.
- Obviously, there are some exceptions to this rule. Sometimes, offering the possibility to choose between two types of vegetables can avoid tensions and whims at the table, while guaranteeing good nutrition; after all, some people never learn to like some vegetables no matter how often they are offered.
- If you always fulfill your child's wishes when it comes time to prepare meals or try new foods, you don't set a well-balanced diet and don't establish good eating habits for his future.
- The little ones learn to want and wait for you to prepare a special dish instead of trying new foods; it is an acquired behavior.
- Prepare a single evening meal that is the same for everyone. Check that family members have their own portion on their plate and that they taste at least a few bites; in this way you set good behaviors.
- Children do not starve if they skip a dinner or decide not to continue eating after having tasted only three pieces of asparagus; if they complain of being hungry during the evening, feel free to reheat the dish they haven't finished. At best, offer a healthy but not particularly tasty alternative, such as a carrot or banana; don't cook another dinner apart.
Step 6. Alternatively, you can take a softer approach, without forcing the baby to eat
In this way, you avoid whims and "power struggles" at the table; however, the alternative he is given is a food he can and must make himself, such as raw carrots or a peanut butter sandwich. By doing so, you convey the message that the little one has the power of choice, but that whims and discussions at the table are not allowed; you teach them not to engage in a "push and pull" with adults, to try new foods and recognize the fact that no one can be forced to eat anything. Generally, it is difficult for the person to learn to appreciate a food that they are forced to eat.
- The key is patience. The little one does not try a new dish on the first, second, and perhaps not even on subsequent attempts; however, continued exposure to a food could cause it to fail eventually.
- While practicing this technique, you absolutely do not have to cook personalized dinners; although the little one is given a little margin of choice, the dinner is still decided by the adults.
Part 2 of 3: Prepare Healthy Meals and Make Them Enjoyable
Step 1. Offer a wide variety of foods on different occasions
Children are notoriously difficult at the table (especially between the ages of two and six); however, by making healthy foods available to them multiple times, you increase the likelihood that they will enjoy such products.
- Offer your child dishes they have never tasted; you can cook them differently to stimulate their taste buds.
- Although offering unwanted foods several times may seem counterintuitive, it is instead a useful method to induce children to eat and get them used to certain flavors and textures over time.
- Remember that it takes up to 15 tries before a little one finally decides that he or she likes a new (or more nutritious) substance; moreover, his sense of taste is constantly evolving and changing every year.
- An "attempt" could be the simple exposure of the child to the dish. You don't necessarily have to force him to eat to get any success; the mere presence of the dish - even if it is not touched - helps to emphasize this food. With this foresight, you "lead the way" and eventually the child will eat that food.
Step 2. Add more fruits and vegetables
An easy way to get your child to eat more healthy food, especially vegetables, is to "hide" these ingredients in dishes they are already familiar with and enjoy.
- Since there are particularly picky children and all children (and even adults) should eat larger portions of vegetables, hiding them in other dishes is a simple way to increase the nutritional value of meals.
- Smoothing is a great way to add a wide range of ingredients to different foods. You can blend fruit and vegetables with yogurt, transfer a vegetable puree into baked goods, meatballs, bread, soups or flans such as baked pasta.
- While it is possible to conceal different ingredients with this technique, you shouldn't rely too much on it; instead you should continue to offer different dishes and nutritious foods in their original state.
Step 3. Make sauces
Another trick to make vegetables more popular is to turn them into something fun, like dips.
- The little ones of the house like to hold bites to suit them and dip them in sauces or dressings with interesting flavors.
- Cut raw or lightly steamed vegetables and serve them with a homemade ranch sauce, yogurt dip, or hummus.
- You can also make a cup of fruit salad or fruit skewers to serve with a mildly sweet yogurt.
Step 4. Make them fun
It is important to turn healthy and nutritious foods into a pleasant dish for children; the easier it is to eat and more beautiful to look at, the more likely it is to be appreciated.
- Cut the food into bite-sized pieces or small pieces so that they are easy to take and put in the little mouths of children. Try serving grapes, berries (raspberries, blueberries), mini meatballs, olives and steamed broccoli or split peas.
- Make food fun in other ways. Try to cut out the sandwich giving it a funny shape thanks to cookie cutters, make "sushi" by rolling the cold cuts with cheese and then cutting them into slices.
- Also opt for bright, vibrant colors. "The eye wants its part" and a good appearance attracts children to new foods; for example, try cooking red or yellow beets, orange sweet potatoes, purple carrots, or blood oranges!
Step 5. Avoid placing new, more nutritious foods near your child's favorite dishes
One technique for better acceptance of the meal is to reduce the "competition" between foods.
- For example, if you place the new or unwelcome food next to a dish they particularly like (such as pasta, chicken nuggets, or fruit), the child is likely to automatically opt for the one they love the most first.; in doing so, however, there is little space and little appetite for new food.
- First of all, introduce the new food - it could be an afternoon snack or dishes that the little one doesn't particularly appreciate; offer them vegetables with a dip as a snack as well as cook them for dinner.
Part 3 of 3: Making Healthy Family Food Choices
Step 1. Go for the leanest protein sources
When preparing family meals, choose nutritious foods. Low-fat proteins are a key food group for both adults and children and should be present at every meal.
- They are lower in calories and low in unhealthy fats; although children don't have to worry too much about calories, you must avoid offering them fatty cuts of meat that contain excessive doses of saturated ones.
- Allow for a 30-60g ration (a serving the size of a deck of cards) of lean protein in each meal for the child; in this way, you are sure to meet his daily requirement of these precious substances.
- Try varying your protein source throughout the week. Remember that your little one may not immediately appreciate some dishes, so keep offering them as often as possible. You can try cooking poultry, eggs, fish, lean cuts of beef, pork, legumes and skimmed dairy products.
- A child may have difficulty chewing and swallowing dry or fibrous cuts, such as grilled chicken breast or steak, and may not enjoy them for this reason. Go for wetter protein sources or serve them with a sauce; for example, instead of offering him grilled chicken breast, cook some roast chicken legs.
Step 2. Eat fruit and vegetables with every meal
These two food groups are the most difficult for children to accept (especially vegetables, but try to serve them equally at every meal and snack).
- Babies don't need excessive amounts of plant products every day; however, make sure that they eat a small portion (about 50 g) with each snack or meal to meet the minimum daily requirement.
- Fruits and vegetables are important foods for the health of young and old; they are "nutritional powerhouses" and contain plenty of fiber, vitamins, minerals and antioxidants.
- Although vegetables are the hardest food group for children to accept and like, be patient and keep offering them new types of vegetables and recipes that contain them.
Step 3. Go for whole grains
When preparing meals, don't forget whole grains which have a far greater nutritional value than refined ones.
- These foods undergo minimal processing and are high in fiber; both children and adults should ensure that most of the carbohydrates they consume come from these.
- Some do not appreciate the slightly nutty flavor, rubbery texture or dark color of such products; even in this case, you must be patient and continue to offer such dishes.
- However, many companies have started producing white but 100% wholemeal foods; they are white in color, with a less intense flavor and a less rubbery texture. Many children eat them without even realizing that they are healthy food.
Step 4. Drink mostly water
Babies love sweet things; fruit juices and sugary drinks are usually their favorites, but the only liquid they really need (as do adults) is water.
- Make sure the baby is well hydrated; get him to drink 500-750ml of water every day.
- In addition to water, the little ones of the house should also consume skim milk which provides them with proteins, calcium and vitamin D, essential substances for healthy development and growth; make sure he drinks about half a liter of skim milk a day.
- Avoid fruit juice cocktails, sodas, sports drinks and all other fluids that contain sugar; if your little one wants a juice from time to time, make sure it's 100% pure.
- Pure juices are another very concentrated source of sugar, even if it is natural sugar; as a result, they are not as healthy as whole fruit. While it is perfectly healthy to drink a few occasionally, you should still limit them; you should immediately start diluting them with water, so that the child does not get used to the intense flavor; offer him a product mixed with an equal amount of water from an early age.
- A good rule of thumb to ensure fluid intake is to limit juices to a glass or two per day, during meals; milk must be consumed on other occasions when you sit at the table and water during the rest of the day.
Advice
- Children imitate older siblings and adults; if you make healthy food choices, they are more likely to follow in your footsteps.
- Remember that the little ones need time to learn to appreciate new foods; be patient as their sense of taste develops and evolves.
- Coloring books and other toys involving fruit and vegetables are a perfect way to get kids interested in these foods.
