Every parent wonders at some stage in a child’s life whether the child is getting the nutrition he or she needs. Whether it’s a picky toddler or a teenager addicted to junk food, this can be one of the most emotionally charged discussions a parent ever has with children. Here are some tips to avoid the arguments and still encourage good choices and good eating habits for a lifetime.
6 tips for encouraging children to make to make healthier eating choices
1. All of us know that fresh fruits and vegetables are good for children (and adults). But how do we get kids to like these foods? Part of the answer lies in the way the message is delivered. If we berate our kids for eating bad foods, they will just become defensive and not change their behavior. A better approach is to involve children, even toddlers, in the preparation and planning of meals. Even a very picky child is more likely to try broccoli if you call it “little trees” and they help you rinse it, or if they can dip it in an interesting sauce. Many children will refuse a food prepared one way, but the same food is more enticing if presented more excitingly. I have never liked cooked spinach, but spinach salad is one of my favorites. Also, never assume that a child “hates” a food the first time it is offered. Most young children will require up to ten attempts at a new experience before they will accept it, particularly new foods.
2. Be careful of raw vegetables and fruits in children younger than 4 years old. They have not yet mastered chewing, so any food they eat should be soft and able to dissolve in the mouth. Grapes and cherries with pits may cause choking, as well as celery or raw carrots; cooked carrots are usually softer and sweet enough that toddlers think they are candy!
3. With older children, who can raid the pantry on their own, the challenge becomes more about access. If sweets and chips are available, they may not reach for the fresh bananas and apples as an after-school snack. It is surprising how much these kids model the behavior they see in parents. If the adults in the house snack on chocolate instead of fruit, then the kids will follow that lead. The best way to encourage these older kids to develop good habits for life is to rid the house of all the bad influences, or at least limit the choices and quantity available.
4. Obesity is certainly a growing problem in our society, but food choices are just a small part of the solution. Screen time (including TV, games and computer/phone) should be limited to two hours a day, leaving more time for physical activity, especially outdoors. The more time children are active, the less time there is for them to eat because of (perceived) boredom. Once again, parents are the role models here, so set a good example by limiting food to one after-school snack and eating the morning and evening meals together as a family.
5. When children participate in growing the food, they are also more invested, and they will often try raw fruits and vegetables before they will taste steamed or other means of preparation. Raw produce always has more of the nutrients in a form that is better absorbed by the body than the cooked version. Fruits have vitamin C, to boost skin and immune health; yellow and green vegetables have vitamin A and beta-carotene for better vision and brain development. Zinc is a common deficiency, leading to more frequent infections. Dry beans and pumpkin seeds have lots of zinc, but most of the other sources are animal-based, like eggs and lean red meats. Calcium is really important in teens, who often are not very interested in milk. If your teen has an aversion to dairy products, steer her toward yogurt and deep-green vegetables like spinach or soy-based foods like tofu.
6. Parents are often surprised at the number of calories and other nutrients their children need. We almost always OVER estimate our children’s needs and UNDER estimate their true intake. Remember that even snacks have calories and some nutritional benefit, especially if we switch to fruits instead of chips. Toddlers only need 1,000-1,500 calories daily, and school age kids 1,500-2,400 calories. Girls may need 200 calories more during the growth spurt that hits around 10-12 years old, the most they will ever need in their lives. Boys have the peak growth spurt about 2-3 years later and need 500 extra calories at this age. Any parent of a high school boy can attest to the volume of food they can go through in a day!