6 Ways to Help Your Child Develop Healthy Eating Habits

Most parents who start introducing solids around 6 months of age find that their baby happily eats a variety of healthy foods, from sweet potato puree to mashed avocado. But as kids grow, their healthy appetite for wholesome foods frequently gives way to picky eating or a desire for processed foods. 

Whether you’re worried that your toddler’s nutritional intake falls short because of picky eating or you’d like to encourage your older child or teen to make healthier food choices on their own, our expert team at Hibari Family Medical is ready to help. 

Common concerns about kids’ eating habits 

Optimized nutrition is essential to healthy growth and development at every age and stage, from infancy and early childhood through adolescence. Many parents wonder:

• How can I get my child to eat more fruits and vegetables?
• Is my child getting enough of the nutrients they need? 
• How can I break or prevent unhealthy eating habits? 

At Hibari Family Medical, many of the parental concerns about food that we hear at routine pediatric care visits can be summed up this way: You want healthy eating habits to be the norm for your child, and you want simple, actionable ways to help make it happen.  

Encouraging a healthy relationship with food 

Most dietary concerns fade into the background when picky eating takes center stage; at that point, most parents just want their growing child to eat something. But it doesn’t have to be that way. Use these tips to help them cultivate a better relationship with food: 

1. Make healthy foods available

Before they’re independent teens, kids mostly eat what’s available at home — and you control the supply lines. Providing a wide variety of healthy foods to choose from supports their autonomy and gives them control over their food choices, which is the first step in helping them develop healthy eating habits.  

Keep plenty of fiber-rich snacks on hand, such as fruits, veggies, nuts, and whole-grain cereal. Add lean protein sources and calcium with low-fat yogurt or cheese; include heart-healthy fats like peanut butter or guacamole.   

2. Be a “healthy eating” role model

Children are enormously influenced by their environment, and parental influence is especially important. Your own eating habits and attitude about food can help set up your child for healthy dietary habits or for disordered eating.  

Practice what you preach: You can’t have a donut for breakfast while telling your child that a bowl of oatmeal with fresh fruit is better for them. Kids are far more likely to adopt the eating habits they witness over the ones they’re told are best.    

3. Eat together as often as you can

Family mealtime is a great time to connect with your kids, to introduce new foods in a gradual, no-pressure way, and to be a healthy eating role model. Research shows that kids who take part in family meals are more likely to eat fruits, vegetables, and whole grains and less likely to crave unhealthy foods between meals.

4. Bring your child into the kitchen 

Kids of all ages are more likely to try a new food or recipe if they’ve had a hand in preparing it. Basic helper tasks like measuring ingredients or tossing a salad are great starting points for younger children who are excited to assist in the kitchen. 

Making meals with small children often means cooking slower and simpler, but the positive effects of teaching your kids how healthy, tasty meals come together can last a lifetime. 

5. Let them make their own plates

Parents control what food is available at mealtime and in between meals, but kids should be in charge of deciding if they’re hungry, which foods they’ll eat from the choices before them, and when they’re full. One way to support their autonomy around food — a vital part of developing healthy eating habits — is to let them make their own plates at mealtime. 

Kids are usually more willing to try healthy or new foods when they’re in control of what goes on their plate. Encourage them to keep their plate balanced by including a lean protein, a complex carbohydrate, fruit and/or vegetable, and a source of calcium.    

6. Don’t battle, bargain, or bribe

Don’t allow food to become a source of conflict with your child. Establish a predictable routine of meals and snacks, manage the food that’s available in your home, and let your child decide when they’re hungry. And don’t forget that they’ll probably want to eat more than usual when they’re going through a growth spurt. 

Finally, don’t force them to clean their plate, and don’t bribe them to finish a meal with the promise of dessert — food should never be treated as a punishment or as a reward. 

Keep your child healthy with expert support

Whether you have questions about healthy eating, optimal nutrition, or something else, our team at Hibari Family Medical in Edgewater, New Jersey, is here to help. Call 201-903-9929 today, or click online to schedule a visit at your convenience.