Studies show that adult behavior – how we treat our children’s food and our own – has a big impact on what children will eat. We all want the best for them and understand how important it is to eat healthy food. But how do you form healthy eating habits in a child when they are young?
ContentHow to form healthy eating habits in a child: tip 1Don’t put pressure on your childHow to form healthy eating habits in a child: tip 3Don’t give up new foods too earlyHow to form healthy eating habits in a child: tip 5
WomanEL will share tips that will help you with this. It’s not as complicated as it might seem.
How to form healthy eating behavior in a child: tip 1
The first thing you can do to avoid eating problems in your toddler? Eat well yourself—in their presence. Adults who enjoy a variety of nutritious foods in a happy environment are much more likely to have children with healthy attitudes toward food than adults who constantly diet, overeat, skip vegetables, or simply leave their children to eat alone, according to Jane Cowher, who studies picky eaters at the Monell Center for Chemical Senses in Philadelphia.
Modeling a healthy relationship with food doesn't just help kids make food choices. It helps them know when they're hungry. It can also help prevent disordered eating habits.
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Don't put pressure on the baby
Experts oppose any coercion of food by parents. “Kids get overwhelmed,” says nutritionist Ellyn Setter. “Even if children do eat food, they are likely to avoid it at the first opportunity.”
In addition, pressure turns eating into a control issue. “It’s not about the food anymore, it’s about the child’s need to be independent,” says nutritionist Betty Ruth Carruth.
Forcing a child to eat can begin with the first spoonful of rice porridge. “New textures won't be accepted immediately,” says Dr. Brian Vartabedian. “Offer three or four spoons, give her a bib and put the spoon away.” Some babies prefer homemade purees, which allow you to change the texture very gradually. Once children start feeding themselves, Setter advocates a strategy of sharing the responsibilities that many nutritionists and doctors endorse. “Parents are responsible for what and how to serve them,” she explains. “Children are responsible for how much and even whether they eat.”
How to form healthy eating behaviors in a child: tip 3
Avoid using food as a reward, Source: freepik.com
Offering children cake only if they eat broccoli is another form of pressure. This increases tension during meals and will not help them love broccoli.
In fact, it can have the opposite effect, says Ph.D. Leanne Birch. Another problem: When dessert is the reward, it sends the wrong signal about what's worth eating, and sweets become more valuable than meat and vegetables. Furthermore, a 2021 study found that even when children receive a food reward for completing a cognitive task, the food becomes more valuable to them than to children who receive food without completing the task.
Avoid this problem by offering them only fruit. You can also occasionally offer sweets during planned snacks or as treats so they don't become associated with food (or used for bargaining). “A child who doesn't want to eat healthy foods shouldn't want sweets either,” says Dr. Vartabedian.
Don't give up on new products too early
Many parents stick to unhealthy foods because they eat them without complaining. “To eat a variety of foods, you need to be offered a variety of foods,” says dietitian Jean Skinner.
It’s worth being persistent. Dr. Birch says it takes 10 to 15 tries for a child to accept a new food. “You have to keep offering the food, expecting the child to eat it,” says Setter.
How to form healthy eating behavior in a child: tip 5
Some children snack all day long cookies, crackers, and other snacks, washed down with juice. Neither habit is conducive to healthy eating. After all, children get full and don't want to eat more nutritious foods when it's time for a regular meal.
You shouldn't completely give up snacks and drinks, says Dr. Vartabedian. Instead, parents should view snacks as an opportunity to offer nutritious alternatives or new flavors. “Make snack time a ritual – offer several healthy snack options at certain times of the day.”
And limit your child's juice intake to 4 ounces per day for children ages 1 to 3. Juice is low in nutrients and high in sugar.
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