Eating healthy isn’t just about what you eat. It is a mindset and one that can be learned. It is important to teach your kids healthy eating habits from an early age. If they learn how to make smart food choices and learn to enjoy healthy food from the start, they are set up to continue that pattern into adulthood, which will help with their health, not only when you are around to oversee their food intake, but throughout their lives. Teaching kids about eating healthy isn’t just about instruction. You have to model that behavior for them, live it yourself, and be consistent. A few reminders that an apple for a snack is better than a cookie won’t do it. You have to commit to making good food decisions and share that lifestyle with your child.
Eat meals together as a family. Homecooked is better than going out because you can control what goes into your food. Have your child help you in the kitchen so he or she can see what makes the food and you can teach your child about healthy foods. Set a regular time at which you have family meals so everyone knows when to expect to eat. If you remain consistent with the timing of your meals it will reduce snacking. When it does come time to sit down to dinner, make the environment comforting and relaxing. Don’t force your kids to clean their plates because it brings negative energy into the meal. If a kid feels like he or she has to do something, they are less likely to do it. Instead of eating at family dinner, the child will get more satisfaction from late night snacks. Also, it is healthier for your child and for yourself to limit portion sizes.
Always keep healthy snack options around the house, such as fruits, vegetables, and whole grains. Limit sweet treats to special occasions. Cookies shouldn’t be the norm. However, do not use food as a reward for good behavior. It sets up bad habits. Switch beverages from sugary drinks, like soda, to water, milk, and juice (not from concentrate). Substitute whole grains for processed foods, such as white bread. The flavor adjustment is minimal and whole grains are much healthier, as processed foods causes moods to waiver and can drain energy. Cut back on salt by choosing low sodium options. Do the same with sugar. When cooking, don’t add any extra salt or sugar to your dishes. If your child gets into the habit of eating foods with less salt and sugar, he or she won’t think of the difference in tastes but will learn to enjoy the healthier options just as much.
Repetition and consistency are of utmost importance. Don’t break your own food rules because children often mimic, and if they see you gorging on potato chips, they are more likely to do the same. Follow your own advice. Make sure both you and your child understand why you are making these healthy food decisions. As your child gets older, you can go deeper into the explanation of healthy foods.
Image by Gabriela Tudor on Flickr Creative Commons.
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