HOW TO INSTILL HEALTHY EATING HABITS FOR KIDS

When it comes to healthy eating, the younger we can start, the better. We often receive our first exposure to food via our family and family has a lot to do with how we eat and our perceptions of food.

As an infant, our parents/caregivers have to feed us. Over time, we learn how to feed ourselves, and eventually we make all dietary decisions on our own. In order to establish lifelong healthy eating habits, there are several habits to include (and teach our young ones) on a daily basis.

Here are a few tips for how to help our kids establish healthy eating behaviors.

1.  INVOLVE THEM

Once the kiddos are old enough to express interest in food and become curious surrounding what is taking place in the kitchen, involve them. Have them assist in the grocery shopping and cooking process so that they understand how food ends up on their dinner plate.

This allows children to express preferences, try new things, ask questions and to feel involved when it comes to mealtime. Start easy by having them pick a new ingredient at the store, stir the batter, clean a dish, add the cinnamon…etc.

2.  AVOID SETTING RULES

Try to avoid labeling foods as “good”, “bad” or otherwise. Instead, focus on exposing kids to nutritious, whole foods that will naturally provide a colorful, well-rounded diet.

When children feel as though foods are off limits or that they are restricted in any capacity, this often leads to undesirable behaviors and feelings surrounding food that are counterproductive.

By constantly having nutritious and delicious food available, kids will likely take from it when they are hungry and leave it when they are full, thus helping to establish healthy, intuitive eating behaviors. In addition, by including diversity and balance in meals, kids will feel as though they can have foods in moderation, and not as though foods are forbidden.

3.   SET A GOOD EXAMPLE

One of the best things about mealtimes are that they can often be a familial experience. Food, enjoyed with loved ones, helps to create a warm, inviting opportunity to build memories and have quality conversations while enjoying a meal.

By cooking foods that the entire family enjoys and eating together, you are helping to set an example for making mealtimes a time of enjoyment and positivity. This also enforces that time is set aside and prioritized for meals over other things that take place during the day (work, school, sports, studying, hobbies, friends, etc.). Taking the time to sit and enjoy meals rather than eating on-the-go or rushed establishes deliberate and thoughtful mealtimes.

4.  GO FAMILY-STYLE

When dinner is ready to be served, opt for family-style meals. This allows kiddos to serve themselves and choose the amount of food that they would like on their plate. This helps to instill an awareness of hunger levels, serving the amount of food that they feel like eating, preventing overeating or feeling pressure to consume what is served on their plate. 

Overall, healthy eating habits are invaluable for young ones to learn and can be taught and demonstrated in an effortless way to help promote lifelong wellbeing. Enforcing the message that food should be nourishing, balanced, enjoyed with loved ones, and something to appreciate will help create future generations of mindful, healthful people.