Getting kids to eat healthy

We all know it’s hard to change bad habits. So, where possible, we try to get kids started in the right direction right from the beginning. We do it with money, school, friends and and getting kids to eat healthy is just as important. Perhaps more than any other time in life a healthy diet for kids and teens is critical, both for physical development and future health.

With that in mind, here are a few ideas you can incorporate into your regular routine that will help them make healthy food choices and develop good habits to take them through a healthy life.

1) Set a good example by choosing healthy foods and making them available at home. When you walk through the door hungry, you reach for something quick and satisfying. Make sure there are plenty of healthy choices that will hit the spot. Find out what fruit or nuts they like and make sure they’re always available. Conversely, don’t stockpile high fat, low nutrition ‘junk’ foods.

2) Get your kids involved in cooking and meal planning. When I was growing up I thought all soup came from a can. What a delight it has been to learn how delicious and beautiful soups can be created from bits and pieces in the fridge. My lifelong love of food has only been intensified by learning how to cook healthfully and simply.

3) Make sure they eat regular meals. The ideal is to eat 4-5 small meals a day, preferably every 2.5 to 3 hours apart. This improves digestion and reduces the likelihood of a ‘snack attack’.

4) Encourage regular activity; again, lead by example. Make plans to cycle after dinner or on weekends together. Engage your kids in gardening or other home projects. Maybe even sign up for yoga or running classes and organize small competitions among family members.

5) Experiment by trying out new recipes and focus on including favorite ingredients. Kids may not respond well to meals simply because they don’t share your taste. By incorporating more of their favorites and trying them out in new recipes, everyone will look forward to dinner at home a lot more.

6) Downsize portions and discourage second helpings. There is a tendency to think that the plate needs to be covered with food, and that all of it must be eaten. You can trick yourself into eating less by using smaller plates and bowls.

7) Be sure to include treats on a regular basis. Kids will learn that those foods can be part of life when enjoyed in moderation. Chances are that after eating healthy food more often, high fat foods will actually be less enjoyable anyway.

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