Getting kids to eat healthy foods
January 31 2014
For a lot of parents feeding their children, or rather getting their children to eat healthy foods, is a tough task. Nothing is quite as frustrating as preparing a meal full of healthy, nourishing ingredients, only to hear your child say: “that looks gross”.
It’s almost enough to make us want to throw in the towel and go for fast food. But, according to a new study, by changing HOW you eat (not WHAT you eat) you can increase your child’s willingness to eat, nutrient absorption and overall vitality? It’s possible! It may take a little time and tenacity, but even the pickiest of eaters will benefit from these mealtime rituals.
1) Make time for a family meal.
Research continues to support the importance of a family meal. A meal eaten without the distraction of TV or cell phones is a positive ritual for the entire family. For kids especially the simple act of eating a meal as a family is associated with improved vocabulary, enhanced self-esteem and better eating habits. Needs some meal ideas? MealEasy has lots kid friendly meals that are easy to prepare and are nutritionally balanced for growing kids.
2) Get them to help.
A great way to get kids invested in what’s for dinner and the act of eating is to include them in the preparation. Let your child pick out the music or have her help set the table. When children are involved in the preparation of a meal, they become invested in the ritual and are more likely to sit down and partake in the event. And getting children to sit down at the table (especially picky eaters) is no small task!
3) Take on a sous chef.
Kids who help prepare food are more likely to eat it during dinner. Yes, sometimes it is hard to include small children in food preparation—it takes more time and kids create more mess but it’s worth it. Not only will you establish a strong relationship between food and nourishment for your child, but you will also grow self-esteem and a sense of responsibility. A child who cooks a meal is more likely to eat it.
4) Relax.
Once everyone is seated at the table, take 1 minute to relax. Why is this important? Because, studies have shown that eating under stress actually decreases the body’s ability to digest food and absorb nutrients. And how many of us are rushing to dinner from sports practice, school, or work? When we rush around our bodies adapt by shifting into “fight or flight” mode and start pumping out adrenaline. Our bodies are not built to digest food in a stress response. It only takes 3 deep breaths to put your body into a relaxation response. That’s it! 3 deep breaths are all it takes to prepare both your body and mind to eat.
5) Don’t talk about what’s for dinner during dinner.
The quickest way to stop children from eating is to start criticizing what or how they are eating. Criticizing children during dinner only leads to negative mealtime associations and could cause rebellion about food and eating down the line. Instead of talking about the food on the table, try shifting the conversation to a neutral topic that’s interesting to everyone.
