How to Get Your Children To Eat Healthy Foods

Poor nutrition is often the main cause of obesity and other ills. The earlier children begin to eat healthy foods, instead of the masses of available junk food, the better will be their lifetime health.

Difficulty: Moderately Easy

Instructions

1. 

   Start early. Decide on a childhood of nutritious eating when your baby is first born. The older a child is, the harder it is to change unhealthy eating habits. Do not wait until your children are teenagers, who can earn their own spending money, and are tempted daily by their environment and their friends.

2. 

   Eliminate all unhealthy foods from your home. This may mean you have to change some of your own habits, but your children's health is at stake. You must set a good example for a children in all you do. Weed out all sugary, salty treats, from your kitchen, including soft drinks. Fresh fruits are better for you than fruit juices, as they contain precious fiber. The best drinks for children are milk and water.

3. 

   Control Snacks. Allow a snack midway between breakfast and lunch, and another midway between lunch and dinner. Snacks should consist of fresh fruits and vegetables. Carrot and celery sticks, broccoli floretts, cucumber slices, radishes, cherry tomatoes, and slices of fruit make excellent snacks. Vary your snacks from day to day. You can include a few, whole grain, lightly salted crackers. If you find your children eat only one thing, eliminate it for a while so they will try others. If you child does not want any snack, so be it. There should be nothing more offered until the next meal. If children are hungry, they will eat what is available or at least try a bite or two. Too many children get what they want simply because they refuse what is healthy.

4. 

   Serve a variety of healthy meals. Dinners should include lean protein, a carbohydrate and a green and a yellow vegetable. Again vary the vegetables. The best dessert is fresh fruit. Breakfast and lunch should also be balanced and nutritious. Consult your food guide to make sure you include the proper number of servings of each food group.

5. 

   If your children are of an appropriate age, give them some choice. Make out a variety of menus. They can choose one. The next day they can choose another and so on until all have been used. They cannot choose one twice until all have been tried. The more plans you have the better if you want your children to eat a variety of foods.

6. 

   Do not expect your children to eat a food they really hate. There are always healthy alternatives. Think of the food you most hate and imagine how you would react if it were expected to eat it. If your child refuses one food, present it again later on but in small portions.

7. 

   Make plans for special occasions such as eating out, movies, holidays, etc. Discuss these ahead of time with children who are of an appropriate age. Celebrations always need special treats, but make sure that the foundation of every meal is nutritious, and that treats are appropriate, and never take the place of essential nutritional elements.

8. 

   Sit down to meals as a whole family and set a good example for your children. Mealtimes should be leisurely, cheerful times for the whole family. Do not dwell on what your children are eating and do not be too fussy about table manners for very young children. Never argue over food or insist that a particular food be eaten. Keep serving sizes small.

9. 

   Let your children take part in the purchasing, preparing, and serving of food. Even the smallest child can help add ingredients, set tables, and serve. When shopping, ignore negative comments regarding food and never give in to begging, and whining. Teenagers should be more involved in meal planning and preparation, and should learn the advantages of a proper diet and the potential dangers awaiting them if they fill their bodies with junk.

10. 

    Never use food as a reward or a bribe. Ignore totally food-related tantrums.

11. 

    Make a plan to serve only nutritious foods and stick to you plan. The younger children are, the easier this will be to accomplish. Your children will not starve even if they miss a meal or two.

[jswana]

on 11/19/2009 This is so well articulated and well laid-out. I have no idea why some children of today are so finicky when I was eating brussel sprouts, asparagus, couliflower like it was candy when I was very small. I enjoyed reading how to make children eat healthy food. jswana 5*

[GalenaFaolan]

on 11/16/2009 Excellent advice! I did this with all 4 of mine. :-) Encouraging them to take just a small taste of a food they think they don't like can put it on the like list instead. 5*

[GalenaFaolan]

on 11/16/2009 Excellent advice! I did this with all 4 of mine. :-) Encouraging them to take just a small taste of a food they think they don't like can put it on the like list instead. 5*

[schmammel]

on 11/13/2009 Great article on how to get your children to eat healthy foods!!!!

[femwriter]

on 11/12/2009 Excellent information on how to Get Your Children To Eat Healthy Foods. I like reading your article and thanks for sharing it. 5* plus recommendation!