Sarah Friedman

December 03, 2009

We all know that eating healthy is important. But did you know that is particularly true for children? The eating habits that are formed in childhood can shape their eating habits for life.

Between busy lives and picky eaters, it is easy to forget about healthy eating in favor of easier, less nutritious choices. But, with a few small adjustments, such as regular family meals, involving your children in food decisions and making healthy foods available, you can begin to instill healthy eating habits and encourage your children to make healthy choices of their own.

Regular family meals settle children into a routine. These family meals can cut down on snacking, provide a chance to introduce children to new foods, and give you time to catch up as a family. Chances are children may turn down a new food the first time, but repeated exposure can be the key to getting them to accept new foods into their diet.

Eating meals or snacks at the table, rather than while watching TV, keeps your children’s attention focused on what and how much they are eating. This makes it easier for them to tell when they are full and should stop eating. It is also easier to detect hunger and fullness when eating slowly, so encourage children to eat slowly as well.

By involving your children in the food planning and preparation, they can learn how to put together healthy, and well-balanced meals. Children also tend to be more apt to try something new if they made it themselves. At the store, teach kids to check food labels to begin understanding what to look for as you shop together for healthy foods for meals and packed lunches.

And what about between meals? Snack time is key, so stock your pantry with snacks that make healthy choices easy. Aim for at least five servings of fruits and vegetables a day, and encourage water to be your child’s drink of choice.

During their early years, children grow at different rates, and the amount of food they need varies at each stage of development. It is normal for children’s food intake to vary from day to day. What is important is that your child has lots of energy and is growing well. Remember, as a parent, it is your job to choose what, where, and when to eat.

Finally, don’t forget to eat healthy yourself. The “do as I say, not as I do” model doesn’t work very well here. Your kids are likely to pick up on the habits you have, so do yourself and your children a favor and reach for the healthy foods that you enjoy.