Ten Tips to Raising a Healthy Eater
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- Provide 3 meals and 2-3 snacks daily.
Children feel more secure about food when they know more will be provided
for them. When children can count on food throughout the day they will eat
enough at one meal or snack to keep them satisfied but not too full.
- Provide meals and snacks on a regular schedule.
Meals and snacks should be part of a routine not a result of begging or
because children didn't like what was served for dinner. Set times for meals and
snacks and work to stick to them.
- Create an environment where children can help prepare food.
Studies show that children are more likely to eat a food if they have helped
prepare it. Plus they learn about food and are taught important cooking
skills!
- Serve child-size portions.
Children can tackle a plate of food easier if they aren't overwhelmed by huge
portions. Portions for young children are approximately 1 tablespoon of food for
each year of age. Gradually increase portions as you observe your child's
consumption patterns.
- Eat meals in a calm environment.
Take time to enjoy mealtimes. Turn off the television, radio, phone, cell
phone, washer/dryer, etc. Talk with your children about the favorite part of
their day, what they want to do as a family for the weekend or a book they are
reading.
- Let children decide if, how much and what they eat.
We all have appetites that vary. Some days you eat a lot, some days you
don't. Certain foods might sound good one day and not the next. Don't force
children to eat, finish everything on their plate or try every food served to
them. Provide them with healthy food and let them decide if they're hungry and
when their full. Teach them to sit back from their plate when they're full, even
if there is food still left on it. If children are taught to eat based on hunger
and satiety and not based on how much food is in front of them or what others
are eating they will be healthy eaters.
- Enjoy a variety of foods.
All foods fit in a healthy meal plan. Don't feel that any one food has to be
restricted. Enjoy a variety of foods from all food groups in moderate amounts.
- Encourage children to try new foods.
Studies show that food might have to be presented to children 10 - 15 times
before they'll eat it. Avoid criticizing children for not trying or eating a
food. Sometimes children will need to just look at the food or try it and spit
it back out before they accept it. This is ok. It doesn't mean they don't like
the food; they are just learning to accept a new food. Be patient,
understanding and keep offering!
- Treat food as nourishment.
Catch yourself if you say things such as, finish your green beans and you
can have ice cream, "you're not getting up from the table until you finish
your dinner," or "eat or you can't go to the movies." Using food as a reward or
punishment takes a way from the message that you as the parent provided a
well-balanced, healthy meal and they as children can eat if they are hungry and
stop eating when they are full.
- Be a role model.
Children will eat what they see you eat!
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