8 ways to get kids to eat healthier food
Making kids eat healthier is a skill that most parents master gradually. Children tend to eat smaller portions but require lots of energy and nutrition from their food. This is why parents need to come up with unique ways to fill their plates with the most nutritious food. Kids can be picky when it comes to green veggies and healthy food. However, here are some ways to get kids to eat healthier:
Get creative with meals
Perhaps the most obvious way of making children excited about eating better is by adding a little excitement to their meals. For instance, star-shaped cookie cutters can be used to portion rice or shape mini-omelets. Younger kids love to see pictures and colors on their plates, and as they grow older, parents can get creative with skewers and food picks to make snacks for kids seem interesting. Older kids may enjoy games at the table or even themed meals. For instance, you can eat like cave dwellers once a week or add unique utensils to the table. Try to be creative and make mealtime unique for children.
Add nutrient-rich foods
Carrots, pumpkins, tomatoes, and papayas are rich in beta-carotene and carotenoids that support healthy vision. Berries are replete with phytochemicals and antioxidants that protect healthy cells and boost immunity. Eggs and lean meats are good protein sources, and dairy provides essential calcium, phosphorus, vitamins A and B12, potassium, and magnesium, among other nutrients. Nuts like cashew, almond, walnut, and peanut are good sources of monounsaturated fats and can be easy kid snack options. Children require full-fat milk as they need extra energy for growth. Parents should also opt for whole grains as they promote digestive health.
Limit unhealthy foods
It is essential to keep an eye on exactly how much sugar kids are eating each day. Additional sugars like corn syrup, white sugar, and artificial sweeteners in processed kid snacks can harm children. They offer instant energy but can lead to health issues in the long run. Trans fats in red meat, poultry, and hydrogenated oils can affect their cardiovascular well-being. You must also watch their salt intake as nearly all processed, packaged foods stocked on store shelves have sodium as their primary preservative. Chips, cookies, and pretzels have excess sodium, so check the food labels before buying popular kid snacks.
Avoid saying “no” often
Children may throw tantrums and demand junk food, and repeatedly turning them down can make them rebellious at meal time. Most junk foods can be tasty, and even adults crave them occasionally. This is why parents must create a balance between healthy and junk food by treating kids once in a while without making it seem like a reward. They should try saying “no” only when kids overshoot the limit. Another way to get them to eat better is to make them enjoy homemade kid snacks with less sugar and fewer artificial ingredients.
Don’t use food as a reward
Good eating habits often do not last into adulthood because parents use a barter system to coerce kids to have healthy food. For instance, using dessert as a reward for eating greens can make kids feel that the sole purpose of eating veggies is to have something they like later on. They may fail to understand that vegetables are valuable parts of a meal that should be incorporated regardless of the dessert. So, parents should try to get children to like healthier food and not make it seem like a punishment or simply a means to get to unhealthy food.
Encourage involvement in prep
Giving children freedom and control over their meals can make them interested in healthy foods. While you can ensure complex carbohydrates, protein, vitamins, and minerals in meals, shortlist foods that have the required nutrients and present them as choices for kids. Additionally, encourage their participation in the cooking process. Teach them how to peel vegetables and fruits. This can make them enthusiastic about the food they are about to eat as they have contributed to its preparation. This way, they will not only be more interested in meals but will also become better equipped to cook for themselves in the future. What’s more? This lets the little chefs experience a sense of independence and help them learn decision-making skills.
Lead by example
The simplest way to make children eat better is for parents to eat better themselves. Forcing picky eaters to finish everything on their plate will not work in the long run and can backfire and make kids less interested in meals altogether. Children are influenced by their environment, and so the parents’ attitudes toward food and eating habits play an important role in encouraging kids to adopt the same perspective.
Seek expert advice
Most pediatricians can help develop meal plans and suggest strategies to incorporate healthier food into kids’ snacks. They even talk to children to guide them toward healthier choices. Kids can sometimes take in advice from people other than their parents, especially when it comes to repetitive instruction.
Try different ways of getting the same food on the plate and experiment with different flavors to keep kids guessing. Parents can also use picture books on food and discuss with their children how food can help them grow tall and strong. If children are not eating well or enough food for a long period, parents should seek doctors’ help.
