7 Tips to Get Kids to Eat Healthier

Submitted by Lori Granich, RD, Clinical Dietitian at the Midwest Bariatric Institute

With school almost back in session, it is important for us to focus on nutrition for our children. From picky eaters to food allergies, there are numerous obstacles that get in the way of healthy eating. Here are some tips to help you avoid common mistakes and teach your kids healthy eating habits.

• Be patient. Young children are not always willing to try new foods. Keep introducing the new food as it may take several offerings before the child wants to eat it.
• Be a good role model. Eat with your child and let them help in preparation. If they help with the meal, they are more likely to want to eat it. Some activities your children can participate in are: wiping and setting the table, scoop or mash potatoes, peel fruits, help measure dry ingredients, and folding napkins.
• Do not force your child to eat or offer food as bribes or rewards. When foods are used to reward kids, they may start using food to cope with stress or other emotions. Offer praise and attention instead of food treats.
• Keep mealtime positive. Family meal time is a good time to teach appropriate dining behaviors that kids can use at restaurants like passing items, not talking with your mouth full and staying seated. You can remind them not to break rules, but keep tension down and save discipline for another time.
• Focus on each other and not the food. Let children take responsibility in plating their food. Allow children to eat until they are full. Try not to force the “one last bite” or clean plate method.
• Have family meals. Studies show that children who eat away from the table are less likely to choose nutritious foods and are more likely to do poorly in school.
• Don’t forget to plan snacks. Snacks are an important part of a child’s diet. Plan for your child to have two snacks a day. Make them healthful by including two food groups. An example would be low fat milk and chunks of banana.

There are also various school nutrition programs that are available. For more information, check out a great resource at http://www.fns.usda.gov/cnd/