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September 18, 2023
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Getting your picky eater to make healthy choices and eat healthy foods can be a significant challenge. This is why jumping on the Nutrition Month train is so essential! If you didn’t know, the month of March is Nutrition Month. The Academy of Nutrition and Dietetics sponsors a fantastic campaign each year. They aim to highlight the importance of healthy food choices while developing sound eating and physical activity habits. And we’d like to help by exploring ten ways to help your child eat healthier, along with four fantastic recipes and a free meal tracker.
According to Global Nutrition Report, North America is experiencing two extremes: the population is either malnourished or overweight. Furthermore, North America is experiencing severe malnutrition among children under five. The other extreme is that 9.1% of the childhood population is overweight, much higher than the global average of 5.7%. In addition, it’s no surprise that the adult population also struggles with malnutrition and obesity. With 8.7% of men living with diabetes and 6.7% of women. Along with 39.4% of women and 38.3% of men living with obesity.
We all want our children to live healthy and wholesome lives. We should also want that for ourselves. You may feel intimidated by uprooting your family’s go-to menu and switching things up to help your family avoid such things as malnutrition and obesity. And while you may feel overwhelmed, please know that it’s possible! Making small changes to your family’s eating habits will have lasting and impactful results on everyone’s well-being.
It can be tempting to stick to the meals you know they’ll eat when you have a child constantly saying no to foods, especially new ones. When you gain the courage to get your child to try something new, it can result in a very stressful and frustrating mealtime for the entire family. Let’s try these ten ways to help your child eat healthier first!
Food has been uniting people since the beginning of time. A family meal can bring us together at the table each day. Additionally, food is almost always the centre of most celebrations! Food is life; food can improve health, keep us well, and prevent disease. Good food is a gift in more ways than one. Helping our children understand the gift of food is an essential first step.
We live in a fast-paced world. As a result, we often find ourselves exhausted by the end of the day, which can cause us to gravitate toward the TV for mealtime. While this is ok here and there, it’s essential to sit down together as a family to eat at least one meal a day. According to Stanford Children’s Health, sitting together to eat as a family helps your child handle the stresses of daily life.
There are many simple tasks that your child can partake in regarding kitchen tasks. Giving your child age-appropriate tasks to help prepare a meal for the family is a good practice. Your child can wash the fruits and vegetables, push buttons on the microwave, get ingredients together, tear lettuce and more. When you involve your child in meal prep, it boosts their interest and curiosity around food. While also setting an example for a healthy lifestyle.
Give each of your children one day a week when they can help choose a healthy meal for the whole family. Doing this helps reinforce good eating habits while helping them understand the importance of preventing food waste.
Kids are always looking for ways to establish their independence. This is especially true when it comes to food. Like you don’t enjoy being forced to do something, neither do they. Instead of giving them one thing, provide them with a couple of options. When your child chooses between pear slices or apple slices, they get the autonomy they desire. You’re still in control of your child’s nutrition, but they also get a choice. It’s a win-win!
Allowing your child to make their plate is another fantastic way to build their independence while keeping them interested in new healthy foods. The results might not be immediate. However, most kids will be much more willing to make healthy food choices when given a choice.
Kids seem to gravitate to sodium, preservative-filled foods. There’s just something so satisfying about crunching on your favourite snacks. But many times, these traditional snacks that kids love are filled with sugars and ingredients you can’t pronounce. We get it; it’s so easy to hand your child a bag of their favourite goodies. As you can probably imagine, this isn’t the best option for them. Your child’s snacks should be rich in fibre and protein, as this will help keep your child full for longer. Try giving your child healthy snack options to choose from instead.
These can look like this:
Who has the most influence on your child’s eating habits? You as their parent. Your attitude towards food and healthy eating habits will affect your child. If you find yourself cringing when eating a particular vegetable, they will too. Additionally, if your go-to snacks aren’t healthy, how could their choices be better? If you choose a can of pop or juice instead of a glass of water. How could we expect them to choose differently? Always remember you are the most outstanding example for your child.
I understand that offering your child healthy snacks or meal options can feel pointless when you know they will still gravitate to less healthy options. Don’t give up! Keep offering. If you’re making your child’s plate for them, still add the vegetables they don’t like. Alternatively, if they’re making their plate, advise them to choose at least one protein and one vegetable for their dish. Always be sure to offer healthy options for your child. However, be cautious that you never force or battle over food. This can cause them to have a greater aversion, and the dislike becomes a more significant issue.
Getting your child to make healthy food choices can ultimately feel overwhelming, especially if you have a picky eater. Don’t become discouraged; you’re doing an excellent job helping your child make the best choices. The easy road would be to hand your child the snacks they want and avoid offering them the healthy snacks they dislike. But the easy road never leads to anything significant. Don’t give up! Keep offering, keep trying, and keep offering.
Sometimes kids love to track what they are doing and eating; try out this FREE Meal Tracker downloadable pdf. To encourage healthy eating habits and adequate water intake throughout the week! Print and go!
We hope that the ten ways to help your child eat healthier were helpful for you. You can get creative with mealtime by adding unique meal ideas to your meal plan to help your kids enjoy their food. Try out these four amazing recipes:
These delicious Lentil Meatloaf Cups by She Likes Food are perfectly paired with mashed or roasted potatoes.
Ingredients:
She Likes Food Vegan Lentil Meatloaf Cups Instructions.
This fantastic recipe boasts that even the pickiest eaters can’t resist it.
Ingredients:
View the full recipe by delish.
If you’re looking for an easy, wholesome dinner in a hurry, this is it! Just throw it together, prep a salad and go!
Ingredients:
View the full recipe on Taste of Home.
This meal is simple, filling, quick and nutritious. And most of the ingredients can be found in your pantry!
Ingredients:
View Tuna Noodle Casserole Directions here.
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