As a parent, one of the biggest challenges you will probably face is making your children appreciate healthy foods. You’ve probably already heard of the horror stories of little picky eaters that would only eat chicken nuggets, which aren’t exactly the healthiest foods around.
If you’re reading this article, it means that you’re on the right track to securing a healthy future for your child. Multiple studies have shown that a person’s childhood plays a huge part in establishing a person’s eating habits and lifestyle choices during adulthood.[1]
This is especially crucial nowadays, as childhood obesity rates have increased dramatically since the 1970’s – from a mere 5% to an alarming 18% reported in 2016 – which is telling of the declining quality (not quantity) of food provided to children, especially those living in developed countries.[2]
Aside from obesity, unhealthy diets are generally associated with a higher risk of developing chronic diseases, such as cancer, diabetes, and heart disease.
Many parents have attempted to encourage their children to eat their greens. But sometimes, simply imposing strict rules aren’t the answer to this – in fact, your kids may loathe fruits and veggies when they’re associated with negative feelings and experiences.
So how exactly can you cultivate healthy eating preferences among your kids? Below are some ideas you can try to cultivate a love for healthy food among your little ones.
- Set a good example.
You can’t really teach your kid to eat broccoli while you’re downing burgers and fries – always remember that kids will imitate the adults surrounding them, and that includes your eating habits!
Set a good example by eating the same foods that you’d want them to get used to. By normalizing the consumption of healthy foods in your household, they won’t see healthy eating as a chore, which is a mindset that a lot of people tend to grow up with. Instead, your kids will see healthy eating as a normal thing and will carry that preference even when they’re outside your home.
- Let your kids help with the kitchen.
If your kids are always curious about what goes on in the kitchen, don’t hold them back. Letting your kids participate in the kitchen will help them cultivate a deeper appreciation of food. This lets them understand every ingredient that goes into their tummies and comprehend the effort it takes to whip up a single dish.
In addition, teaching kids how to cook has been shown to enhance other areas of knowledge and skills, such as time management, teamwork, mathematics, reading comprehension, and science. This was proven in one study, wherein kids who participated in hands-on food-based exercises showed an improvement in science and mathematics compared to those who did not receive the said lessons.[3]
Aside from these skills, cooking serves as another way you can bond closer with your kid(s). By associating food with happy feelings, your child won’t grow up to see cooking as a cumbersome chore!
Alternatively, you can sign up you kids for cooking classes that are specifically designed for their age.
- Cultivate a small garden with your kids.
If you happen to have available space in your backyard, starting a small garden with your kids is another fun way to familiarize them with fruits and vegetables. According to a study published in the Journal of the American Dietetic Association, preschoolers who were provided with homegrown fruits and veggies were more likely to eat their greens as opposed to those who did not. The kids who participated in gardening were also found to prefer fresh foods over processed foods.[4]
Another study also found that the benefits of gardening at an early age continue into adulthood – college students who ate half a cup more fruits and veggies were more likely to have enjoyed gardening when they were younger.
Additionally, gardening also gives your children a fun way to participate in physical activity, making them less dependent on gadgets that many have become hooked to. Aside from the physical benefits, gardening is also known to have positive effects on mental health, adults and children alike.
- Avoid using junk food as rewards.
Giving candy to kids who have performed well has become an age-old practice. While this does provide some positive reinforcement for your kids, it will affect their eating habits for life.
By providing candy or desserts to your kids as a reward, or withholding them as punishment, may lead your kids to overeat foods that are high in sugar and fat. This may also cultivate a habit of eating junk food even when they’re not hungry, just for the sake of rewarding themselves. Associating junk food as “reward” food will also lead them to think that healthier foods are “boring” or associate them with negative feelings.
Rather than using food as a motivator, consider using other forms of rewards to encourage good behavior. Some examples include buying them new materials for their favorite hobby, stickers, a trip to their favorite place outdoors, or giving them extra reading time before bed.[5]
- Watch cooking shows together.
Cooking shows are fun to watch and they’re available both on television and the internet. But did you know that they’re scientifically proven to make children eat healthier?
According to a study published in the Journal of Nutrition Education and Behavior, kids who watched a health-oriented cooking program designed for kids was 2.7 times likely to choose healthy snack options (cucumber or apple slices) than those who did not watch the program. This suggests that the visual prominence of healthy food choices had a powerful influence on what young viewers craved.[6]
- Stock up on healthier snack options.
A lot of parents tend to stock up on chips and candies that are easily accessible to their kids, which can lead your kids to develop a strong preference for unhealthy foods.
Snacking is important for both kids and adults, as it helps us minimize overeating when it’s time to eat the main meals of the day. But instead of offering junk food, keep your pantry stocked up with healthier choices, such as fruit and vegetable slices, which they can dip in peanut butter or hummus. And instead of soda, stock up on fresh fruit juice and water to keep your kids healthily hydrated.
- Decorate your child’s dinner plates – or let them do it themselves!
Kids respond well to visual stimuli, thus, one way to keep them excited about fruits and vegetables is to present them in a way your kid will find entertaining. For instance, you can create a bear on toast, by using blueberries as the eyes, peanut butter spread as the face, and bananas for the ears. You can also take inspiration from Japanese bento boxes, with the hundreds of creative ways they present their kid’s lunch boxes.
Or better yet, you can let your kids decorate their own plate if they’re eager to do so! This lets them explore their creative side, as well as provide them with confidence when it comes to preparing their own food.
- Don’t ban sweets entirely!
Although banning sweets are often done in good faith, this may lead your kids to overindulge whenever they’re given the chance, especially once they’re outside your home.
Instead of banning sweets, let your kids get their sugar fix, but let them do so in moderation. Keep your supply of candies low, and instead stock up on fresh fruits for a healthier way of satisfying their sweet tooth.
Conclusion
Getting your kids to eat healthier may appear challenging, but it can be easier than you think, especially when these healthy habits come from yourself.
With enough time and patience, you’ll find yourself cultivating a healthy eating habit for your kids that they’ll carry into adulthood. A healthy diet will help your child reach their full potential, both physically and mentally.
References
[1] Movassagh, E. Z., Baxter-Jones, A., Kontulainen, S., Whiting, S. J., & Vatanparast, H. (2017). Tracking Dietary Patterns over 20 Years from Childhood through Adolescence into Young Adulthood: The Saskatchewan Pediatric Bone Mineral Accrual Study. Nutrients, 9(9), 990. https://doi.org/10.3390/nu9090990
[2] World Health Organization. (2020, April 1) Obesity and overweight. Retrieved on December 2, 2020 from https://www.who.int/news-room/fact-sheets/detail/obesity-and-overweight
[3] Stage, V. C., Kolasa, K. M., Díaz, S. R., & Duffrin, M. W. (2018). Exploring the Associations Among Nutrition, Science, and Mathematics Knowledge for an Integrative, Food-Based Curriculum. The Journal of school health, 88(1), 15–22. https://doi.org/10.1111/josh.12576
[4] Buchner, J. (2019, May 19) 5 reasons gardening with kids gives them a healthy start. Retrieved on December 2, 2020 from https://www.todaysparent.com/kids/kids-health/reasons-gardening-with-kids-gives-them-a-healthy-start/
[5] University of Rochester Medical Center. (n.d.) Why Parents Shouldn’t Use Food as Reward or Punishment. Retrieved on December 2, 2020 from https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=160&ContentID=32#
[6] Folkvord, F., Anschütz, D., & Geurts, M. (2020). Watching TV cooking programs: Effects on actual food intake among children. Journal of nutrition education and behavior, 52(1), 3-9. DOI: http://dx.doi.org/10.1016/j.jneb.2019.09.016
