The Importance of Setting Habits Early
Early eating habits often persist into adulthood. Instilling healthy eating habits promotes a positive relationship with food. Children who are encouraged to enjoy a variety of foods without guilt or restriction are more likely to have a healthy attitude towards eating and body image. Also, healthy eating supports proper growth, development, and cognitive function in children.
How to Encourage Healthy Eating Habits⠀⠀⠀⠀⠀⠀
- Involve Children: Involving kids in meal preparation is a great way to support healthy eating habits and foster a positive relationship with food. This involvement not only teaches children valuable life skills but also encourages them to develop an appreciation for nutritious foods. I encourage my children to choose recipes, create shopping lists, and accompany me to the supermarket to choose ingredients. In the kitchen, my kids love helping me wash vegetables, stir ingredients, and make their own packed lunches for school. Encouraging their creativity and ownership of the meals can make them more excited about eating healthily and trying new foods.
- Role Model: Children often mimic the behaviour of their parents. If they see you enjoying a wide variety of foods, they may be more inclined to do the same. Demonstrate a positive attitude toward trying new foods and avoid making negative comments about food.
- Avoid Using Food as a Reward: Using food as a reward can create an unhealthy relationship with food. Children may learn to use food to cope with stress, sadness, or boredom, which can lead to emotional overeating later in life. I try and reward alternatives to food such as family activities like board games or outings.
- Encourage Children to Listen to Their Hunger and Fullness Cues: Forcing children to finish their plate can override a child’s natural ability to recognise when they are full, potentially leading to overeating and unhealthy eating habits. Also, this approach may diminish the enjoyment of food, create negative associations with mealtime, and even promote emotional eating.
- Make Mealtimes Relaxing: I always recommend parents avoid arguments or pressure to eat. Stressful mealtimes can lead to negative associations with food, potentially resulting in food aversions and disordered eating patterns.
- Make Food Look Appealing: Try making faces with chopped fruit and vegetables, use character cutters to cut sandwiches. Mine love unicorn cutters!
- Don’t Give up Too Soon on a New food: Children may initially resist trying new foods. I try to stay patient and continue offering these foods without pressure. It might take multiple attempts for a child to develop a liking for something new. Celebrate the small victories, like the joy of seeing your child finally trying a broccoli floret after six months!
Remember that every child is unique, and what works for one may not work for another. Consult with a Nutritionist if you would like bespoke support for your child’s nutrition.
