Children need proper nutrition to grow and thrive. Developing healthy eating habits now not only prevents issues like childhood obesity, but it can also help them maintain a healthy relationship with food for the rest of their lives. Even if they spend the day at school or a child care center, following these guidelines will help them get the nutrition they need.

How to Raise Healthy Eaters

Do:

Set a good example. 

Children learn by watching others, so model healthy eating habits they can mimic. Eat healthy foods yourself, and establish positive mealtime habits for the family. 

You should maintain consistent mealtimes, eat together, and limit distractions like electronics while at the table. People tend to overeat when they’re more engaged in watching television or using devices than with what’s on the plate. Teach your little one to stay focused to promote mindful eating. 

Give them choices.

Even the pickiest eaters are more likely to consume a variety of healthy foods when they have choices. Give your child some control over what they eat by letting them choose which vegetables you’ll have for dinner.

If they bring lunch to school or the child care center, let them decide which snacks they’d like. Keep in mind that kids will go through phases when they prefer certain foods or only eat some of what you offer. This is normal, but continue to provide new foods to expand their palate. 

Don’t:

Use food as a reward.

Offering candy, cookies, or other junk foods can be an effective motivator for some kids, but it doesn’t set the stage for healthy habits and can contribute to overeating. For instance, children are naturally in tune with their hunger and fullness cues. Giving them treats as rewards when they’re not hungry can disrupt those cues. 

Also, this can make unhealthy foods more appealing to them. Although it’s acceptable to treat themselves to an indulgent snack once in a while, they should avoid associating sweets with specific moods or behaviors. Instead, reward your children with a visit to the library, new art supplies, or an extra hour of reading time before bed.

Force children to eat.

Everyone has food preferences, even children. Forcing a child to eat foods they don't like will create negative mealtime associations. It can take several attempts to get kids to experiment with new foods.

However, if they still won’t eat something after several attempts, you should move on. They may decide to try again later on and decide they actually like it. 

 

To support the healthy habits you’re teaching at home, choose a child care center that focuses on teaching children the skills and habits they need to be successful. Mendon Child Care Center in Monroe County, NY, provides loving and stimulating care from infancy through grade school. Visit their website to learn about their programs, or call (585) 624-2337 to schedule a tour and discuss enrollment.