Mealtimes can be an uphill battle for you, dealing with a picky-eating child who only wants to eat chicken nuggets and macaroni. However, ensuring your child is eating healthily is a priority as your child needs all the yummy nutrients for growth, development, learning, and defense from illness. And it is important to remember that your child is not born with a craving for French fries and pizzas and a dislike for broccoli and carrots. It is totally possible to reprogram your kid's food preferences so they crave healthier foods. So, what can you do to make nutritious meals appealing to your kids? Here are some ways to encourage your child to eat healthier meals!
1. Offer variations
Nobody likes to be forced to do something, especially growing toddlers and older kids looking to prove their independence. This is also true at the kitchen table too. Though the choice between apple slices and celery with Greek yogurt may not seem like much, it gives your child the freedom of choice that they want while still keeping in control of their nutrition.
2. Get them involved
Allowing your child to be in charge of their own plate is another fun way to let them practice their independence and get them interested in trying new foods. It may take a few tries, but most children will add healthy foods to their plates willingly if they have the autonomy to choose. A wholesome meal should include protein, carbohydrates, vegetables, fruits, and milk or calcium-rich foods. Giving your kid options to choose within those categories will get them to exercise choices while also getting all the nutrients they need.
3. Snack smarter
You decide what food will be available in your house as your child will eat what you make available for them. Hence, keep your kitchen stocked with a selection of healthy foods and snacks and keep them on lower, easier-to-reach shelves so your child can grab the snacks on their own. Remember to pack some healthy snacks for on-the-go, too!
4. Glamourizing food
Chefs have been glamourizing food for years because they know that we all eat with our eyes first. Therefore, applying the same logic to your child's food could help your child to enjoy mealtimes more and not dread them. A few things you can try:
- Use cookie cutters to shape food
- Add toppers and sprinkles to food using ground seeds, dried fruits, cinnamon, or cocoa
- Make smiley or animal faces out of the meals
- Create a rainbow on their plate
- Create lollipops out of vegetables
5. Lead by example
Children are heavily influenced by their environment. Parental influence is especially vital as parents' attitudes and habits around food can lead to healthy or disordered eating in a child. There are a few approaches associated with developing healthy eaters:
- Praise your child when they choose healthy foods
- Ensure the people around your child eat nutritiously as well
- Expose your child to a range of healthy foods
