It’s important to teach children about healthy, balanced eating habits when they are young so they have a strong foundation as they grow up. Being physically active is also essential to support the growth and development of children.
It is fundamental to set children up for success at a young age so that they can grow up to be strong, healthy adults. Developing good habits can be done together as a family. Here are some suggestions to consider:
Maintain a healthy relationship with food and exercise
Taking a balanced approach to eating is essential for long-term health and well-being, a strategy that can also reduce the risk of various health conditions such as type 2 diabetes, heart disease and disordered eating patterns. You can help develop a positive mindset by:
practice what you teach
Children learn from their caregivers, and you can help encourage smart food choices by serving as a role model at mealtime.
Choose whole foods, snacks and beverages when grocery shopping and cook at home more often
Whole foods look exactly as they would in nature, with no added ingredients. Examples: Fruits, vegetables, eggs, nuts, fish, chicken, turkey, beans, lentils, chickpeas, rice, milk.
Processed foods often contain added ingredients such as salt, sugar, fat and preservatives. They may look and sound very different from how they were originally packaged. Examples: chips, cookies, cereals, sweetened beverages, frozen foods, canned foods.
Involve your children in the process of choosing which meals to make and preparing them together at home. Eat the same balanced meals at the dinner table as your young children. Limit distractions like phone and tablet screens and focus on eating and conversation by asking about everyone’s day.
Allowing your children to make their own choices and be active participants can boost confidence and self-esteem. “division of responsibility” The theory developed by Ellyn Satter focuses on children’s innate skills as they instinctively eat the appropriate amounts of food needed for their growth and development.
Caregiver Role:
- Decide what food will be served for meals and snacks
- Create a structured mealtime routine that’s enjoyable
- demonstrate how to behave during meals
- Offer a variety of foods, keeping in mind that children are still learning about different foods
- Let children grow at their own pace
Role of children:
- decide how much to eat and whether they eat or not
- Learn to eat the same food as their caregivers
- move in a steady and predictable manner over time
- Learn to behave appropriately during meals
For more information about raising healthy children who enjoy feeding, read part two of “How to Raise Good Eaters” in Elaine Satter’s “Secrets of Feeding a Healthy Family.” Read on for proof, “Satter feeding dynamics model.
Recognizing Hunger Cues
Ask questions that help your children understand how their body is feeling, such as:
Do you feel full or do you want to eat a little more?
What does your body feel it needs at this moment?
Are you eating because you are hungry or because the food looks delicious?
How is your stomach feeling right now?
Are you thirsty or hungry?
Supporting intuitive eating without pressure or rewards
Do not encourage children to “clean their plate” or give food as a reward as this can interfere with the body’s natural ability to determine hunger and fullness. Instead, guide them through how their body feels while eating by saying:
It’s okay to stop eating when you feel full.
If you still feel hungry later, you may consume more food when it is offered to you.
teach portion control
Large portion sizes can increase the risk of weight gain and it is important to know how much food is right for your child. Here are simple visuals for kids to determine their portion sizes:
Meat: a portion about the size of his palm
fruits vegetables: One handful for fruits or chopped vegetables or two handfuls for leafy vegetables
Cereals (rice, pasta, cereal): One serving is equal to the size of their closed fist
fat: the size of the tip of their thumb
Eat less processed foods
It’s important not to completely discourage eating processed foods, as this can lead to an unhealthy relationship with food and greater temptation. Processed foods can be enjoyed as long as the majority of meals consist of nutritious, whole foods.
inspirational playful movement
Children are encouraged to be active for at least 60 minutes a day, which can be done while having fun with the whole family!
Dancing together to everyone’s favorite music or taking a walk together after dinner can be a great opportunity for family bonding. Plan activities that can be done as a group, such as hiking, jumping rope, swimming or sports.
If you are concerned about your child’s eating habits and relationship with food, discuss with your pediatrician whether a referral to a child dietitian is needed.
