- Do you set the example for your kids when it comes to nutrition?
- Do you make one meal for yourself and a different one for your kids?
- How can you help your kids make better food choices?
- Make a schedule. Children need to eat every three to four hours: three meals, two snacks, and lots of fluids. If you plan for these, your child’s diet will be much more balanced and he’ll be less cranky, because he won’t be famished. Put a cooler in the car when you are out with your kids and keep it stocked with carrots, pretzels, yogurt, and water so you don’t have to rely on fast food.
- Plan dinners. If thinking about a weekly menu is too daunting, start with two or three days at a time. A good dinner doesn’t have to be fancy, but it should be balanced: whole-grain bread, rice, or pasta; a fruit or a vegetable; and a protein source like lean meat, cheese, or beans.
- Don’t become a short-order cook. Prepare one meal for everybody and serve it family-style so the kids can pick and choose what they want. Children often mimic their parents’ behavior, so one of these days, they’ll eat most of the food you serve them.
- Bite your tongue. As hard as this may be, try not to comment on what or how much your kids are eating. Be as neutral as possible. Remember, you’ve done your job as a parent by serving balanced meals; your kids are responsible for eating them. If you play food enforcer — saying things like “Eat your vegetables” — your child will only resist.
- Dip it. If your kids won’t eat vegetables, experiment with dips. Try hummus, salsa, and yogurt-based dressing.
- Make mornings count. Most families don’t eat enough fiber on a daily basis, and breakfast is an easy place to sneak it in. Look for high-fiber cereals for a quick fix. Or, make up batches of whole-grain pancake and waffle batter that last all week. For a batch that serves five, sift together 2 cups whole-wheat pastry flour, 4 tsp. baking powder, 1/2 tsp. salt, and 2 Tbs. sugar. When you’re ready to cook, mix in 2 Tbs. ground flax meal, 2 cups water, 3 Tbs. canola oil, 1/4 tsp. vanilla, and 2 Tbs. applesauce.
- Get kids cooking. If your children become involved in choosing or preparing meals, they’ll be more interested in eating what they’ve created. Take them to the store, and let them choose produce for you. If they’re old enough, allow them to cut up vegetables and mix them into a salad.
- Cut back on junk. Remember, you — not your kids — are in charge of the foods that enter the house. By having fewer junk foods around, you’ll force your children to eat more fruits, vegetables, whole grains, and dairy products.
- Allow treats. Having less healthy foods occasionally keeps them from becoming forbidden — and thus even more appealing. We call candy, soda, and cookies “sometimes” foods. I generally buy only healthy cereals such as Cheerios and Raisin Bran, but I let my kids have sugary cereals when they visit their grandparents or when we’re on vacation. And I treat them to McDonald’s for lunch every so often.
- Have fun. The more creative the meal is, the greater the variety of foods kids eat. Make smiley-face pancakes and give foods silly names. (Broccoli florets are “baby trees” or “dinosaur food.”) Anything mini is always a hit too. Use cookie cutters to turn toast into hearts and stars, which the children love.
- Be a role model. If you’re constantly on a diet or have erratic eating habits, your children will grow up thinking that this sort of behavior is normal. Be honest with yourself about the kinds of food messages you’re sending. Trust your body to tell you when you’re hungry and when you’re full, and your kids will learn to do the same.
- Adjust your attitude. Realize that what your kids eat over time is what matters. Having popcorn at the movies or eating an ice-cream sundaes are some of life’s real pleasures. As long as you balance these times with smart food choices and physical activity, your children will be fine.