We’ve all experienced times when kids refuse to eat, or don’t eat some or all veggies or create a fuss at dinnertime. I’ve seen kids who crinkle up their nose at the sight of greens. I’ve also seen kids who’ve never eaten fruits or veggies all their life. Is this good?
Well, I’m not sure. Any nutritionist will advise to eat all colours of food in a child’s daily diet. But what do we do if kids don’t eat everything? Isn’t it our job as parents to help kids build an interest in food? Here are some tips to break poor food habits in children.
Snacking without a schedule
It’s good for kids to have 3 meals and two snacks through the day. But it’s also ok for you to have your own snack schedule for your child based on her needs. Just remember to stick to the schedule. If kids ask to eat at a time different from the schedule, give them a piece of fruit to satisfy their urge.
Feeding veggies
If kids refuse veggies, think of creative ways to feed them. Don’t serve them with dinner. Prepare a bowl of cut veggies with a dip or salsa just before dinner so they can snack on something healthy. I even do it while watching movies. Fat always make food tasty, so don’t shy away from the butter or olive oil while cooking for kids. Kids can deal with the fat as they play and exercise a lot. In winter, feeding veggie soups right after school makes of a healthy pre-dinner filler. Add a bit of cheese at the bottom of the soup so that they have to eat the soup quick if they want to get to the cheese before it melts!
Avoiding junk food
Popcorn, chips, cola, soda – Don’t even buy them. Once they are home, they get eaten. All kinds of processed food fill up kids with no nutrition. They’re good for a treat once a month. Always keep cut carrots and cucumbers in the fridge, so they can easily reach for it when hungry.
Mix water with juice
Always mix juice and water in equal amounts. So only half the sugar is consumed. Juices contain a lot of sugar and can be quite unhealthy. When my kids are thirsty, I always offer water first. If they ask for juice, I ask them to finish the water first and then give some diluted juice.
Introducing new foods
Keep introducing new food at the dinner table to keep their curiosity alive. And encourage kids to try something new by taking a couple of helpings yourself. Tell them how delicious it is and that they should try it. Never force, just encourage, they will eventually give it a go as they trust you. Ultimately, food is an experience and we need to build the image around it for kids.
Happy eating and feeding!