How to help your kids eat better?

I often come across many parents who have experienced the frustration of having their child refuse to eat anything.

Children need to be educated about healthy eating during their childhood to help them make healthier decisions in the future. A balanced diet should be introduced to children at an early age for a variety of reasons. Their growth and development can be maximized if they get the right vitamins and minerals in their diet. Furthermore, they are more likely to be motivated and energized, which facilitates learning.

A negative relationship with food can lead to a lifelong struggle with body, weight, and diets.

There are a few points to keep in mind when raising children to have a healthy relationship with food.

1. Let your child identify hunger cues

Don't put your child under pressure to eat, such as "clean the plate", "just one bite", or "if you don't eat, we will not go to the park". Remember that just because food is in front of your kids doesn't mean they have to eat it. Encourage your child to eat food when hungry and stop when their stomach is full. You should let your child decide how much food to eat and what to eat when serving him/her food. Although it might be frustrating at first for parents, it gets better. The aim is to create an environment that encourages children to eat.

2. Make food fun for them

Take your child's help when grocery shopping on what fruits and vegetables they want to eat, rinse the groceries. You can involve children in gardening activities such as planting or watering vegetables or herbs. Involve children in fun activities such as cutting foods into different shapes using a cookie cutter. Children tend to like bite-sized foods as it isn't overwhelming for them and easy to eat. You can also add veg purées to the dough to make the food colorful and attractive.

3. Set yourself as an example

Children are keen observers. They watch what you eat and what you like. Your positive relationship with food is also important. Eat fruits and vegetables, lean protein, whole grains, and you are more likely to inspire your child. Seeing that you are enjoying your rice with chicken and salad will encourage him to eat these foods as well.

4. Switch off electronic devices

Turn off the TV and other electronic devices, during meal times. This helps the child focus on the food. Watching TV while eating can make the child less sensitive to the internal cues of satiety and can cause overeating. In the long run, it can lead to overweight and obesity. Also, the advertisements played on TV or electronic devices can encourage the child to eat sugary and less nutritious foods.

5. Create a positive environment during meals.

When we eat together, we focus on the social aspect of eating instead of just the food, which can be helpful. Social interaction must be pleasant, so set aside the devices throughout mealtimes and use it as a time to catch up, share stories, or otherwise enjoy the time together.

Your child may be a slow eater, so be patient. You might promote picky eating if you prepare a separate meal after your child rejects the initial meal. Regardless of whether they eat, you should encourage your child to remain at the table during mealtime.

6. Reintroduce foods

Encourage them to try new foods, but don’t get into fights about it. Don’t give up the first time when the child refuses to eat. Try reintroducing it again or try it in a different form. For example, if your child didn’t eat the chopped carrots, you can grate a carrot and sprinkle them on the dip or inside a sandwich. Keep serving the food until the child accepts it.

7. Don't give Dessert as rewards

If your child wants to eat a bar of chocolate first, don't bribe them to finish the veggies. It makes the child believe that the chocolate is a reward and that the food on the plate is gross. Instead, give rewards such as if you eat your food, you can go to the park.

8. Don’t make foods off-limits

Don't label the food as “Healthy food” or “Unhealthy food”, no food is good or bad. All foods can be incorporated into the diet, it’s about portion control.

Fruits, vegetables, lean protein need to be eaten often, and less nutritious food like candies, potato chips, etc. occasionally. It's okay to eat chocolates or cake for their friend's birthday or to celebrate during holidays, but children should be taught about portion control and eating in moderation. Keeping foods completely off-limits can tempt the child to eat more. Encouraging moderation can prevent the child from binge-eating sweets or snacks. You can also teach the nutritional importance of the food they are eating. For example, Eating oranges can give them vitamin C, which can protect them from falling sick.

Your child's eating habits may take some time to change, so be patient. Consult your doctor if nothing seems to be working.

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