Have you ever looked at your child and wondered if they’ll ever grow up to be a healthy eater? One day they like food, the next they hate it. Feeding kids is one of the most frustrating and overwhelming tasks in raising children. But it doesn’t have to be, you just have to learn to work with your kids and know their bodies to make this process so much easier. Here are some tips to raising healthy eaters.
The food fight – you know the one where you make a healthy and delicious meal only for all of your children to turn their noses up at it and walk away complaining that you never make anything good.
Just me?
I didn’t think so. This is the common battle between parents and children, what to eat, how much and when. Trust me, I know the frustration that kids eating patterns can be. One week they like it, the next they don’t. One week they eat everything, the next week nothing.
It’s often unpredictable and somewhat uncharted territory. BUT, there are a few things as parents we can do to ensure we raise healthy eaters – and it probably isn’t what you think. Perhaps the best way to raise healthy eaters is to let go of the process in which we think it’s going to take to get there — that process of forcing, depriving, and dominating over their food independence.
Those are harsh words, I know, but the food fight is a common and yet dangerous one I think we need to be aware of. Inside today’s podcast, I share my ten tips for raising healthy eaters and why I think we should stop forcing our kids to clean their plates.
the number one rule
There is one big thing, maybe the only thing that really matters when it comes to raising healthy eaters, and it’s as simple as this, you are it. What I mean by that is your kids are watching you, what you eat, how you eat it, and your attitude around it. They are taking notice and learning from you.
That’s why my number one rule when it comes to raising healthy eaters, is not to force them to do anything your not currently doing or eating.
But for real, how often do we tell our kids they can’t eat dessert or candy or those chips only for them to find us elbow deep in a bag of our own? I mean we’ve all done it, but we also have to remember that the best place for our kids to learn and grow competent in eating – which brings confidence – is through you.
What you do matters – BE THE EXAMPLE. It’s as simple as that.
Inside the podcast, I share the other tips in raising healthy eaters. Tips like:
- Stop making your kids finish their plates -> STOP FORCING FOOD
- Let them have as much food independence as possible.
- Honor their taste preferences.
- Get them involved and encourage the experience of new flavors.
- Let go when it’s out of your control.
- Eat together around the table as often as possible -> This is the number one indicator of not only health but long term success in life.
- Make food enjoyable and safe.
But don’t ever forget – they most likely won’t do what you’re not. Be the example.
set food rules
I hate the word ‘rules’ because it implies not having fun. But I’m leaving it here in hopes that you’ll see these aren’t food rules to take away the pleasure but to make sure fun is had in the eating process. Our reality is, raising healthy eaters can be hard, and the food fight is real. That’s why we developed some food rules that we’ve set at home to make sure the eating experience is as pleasurable and safe as possible.
Here are our rules.
1. Never say eww or gross
Even if you don’t like it, keep it to yourself because someone else might like it.
Parents, our reality, kids are learning from other people and us. This means their food preferences may change when they encounter the world of school lunch. Don’t let this fear you – you are still the primary influence. Just keep reminding them that just because someone else doesn’t like it doesn’t mean you can’t enjoy it. Be your own food lover, not someone else’s.
2. Take a no-thank you portion
Food can be scary, especially if it’s something new – this goes for the adults the same as children. But given that children are more moldable than adults {wink} one great way to get them to experience more food without fear is to have them add a portion of food to their plate, even if they aren’t going to eat it. We call it the “no thank-you portion.”
Researchers have found that it can take upwards of 18 times of viewing a food before kids are willing to try it. Even after that, it can take ten times of trying a food to develop a taste for it. The reality is, the more a kid can view different foods in a safe space, the more likely they are to try it out for themselves.
**Remember, if it isn’t a safe space or they feel threatened or pressured, they will not try new foods, ever. Be patient.
3. Try it because you might like it
Tip three can only be done in a safe space – especially if children learn you are a safe person {meaning you aren’t going to force food into them}. But we encourage our children to try everything. We set them up for success by also reminding them that if they don’t like it, they don’t have to eat it. Period.
Nine times out of ten, because they know this is true – that they don’t have to eat it if they don’t like it – they’ll try it. They may not like it, and that is okay, but at least they’re open and willing to experience new flavors without fear.
4. Use your manners
Food and the act of eating should be respected. It does provide substance to your body, and it is one of the main acts of socialization humans use. Teaching them good food manners is a critical behavior component that also secretly teaches them to respect food and the act of eating. We’re sticklers on manners but again, not in a way that takes the pleasure out of food.
5. Listen to your body first
This is a rule we refer back to time and time again, no matter how old they get. Teaching self-awareness is, in my opinion, one of the most vital tools our children can learn. Helping them to understand how food makes their body feel, how hungry or full they are, and the impact lifestyle choices can make on our bodies.
Once they start to connect the dots that what I do influences how I feel – then they can start making their own decisions to feel the best and not listen to the “rules” of the food industry.
To teach them that it’s not just what we do for our body or to our body, but health boils down to working with our body’s.
You only get one body; you might as well take care of it.
have fun
The art of eating was intended to be a pleasurable thing. Combine that with necessity and something we need to do on the daily; it’s crucial to develop a love and respect for the food we eat and thus a love and respect for our body.
Making food enjoyable, fun, and safe is the most significant measure of healthy, thoughtful, and respectful eating later on. But remember, the only way to do this is if you too have fun with it.
resources
If you’re looking for more resources on raising healthy eaters, here are some of my favorite books and articles.
- Raising a Healthy and Happy Eater, by Dr. Nimali Fernando
- Secrets of Feeding a Healthy Family, by Ellyn Satter
- 5 Simple & Healthy Lunch Box Ideas Your Kids Will Love
- 5 School Lunch Box Essentials For Easy Packing