Helping your child develop healthy eating habits is easier than you think and starts with you! Set an example, be a role model. It’s never too early to start.
Eat what you expect your child to eat
How much work would you want to do if your boss said, “We have a big deadline coming up, so we have a lot of work to do today.” And then she spent an hour on Facebook?
Actions speak louder than words. Your children absorb everything you do. After all, you are their ultimate role model. One of the most powerful things you can do to affect your child’s eating habits is to enjoy your food. Let your children see you trying new foods, enjoying roasted vegetables, grabbing a piece of fruit for a snack, filling up your reusable water bottle, or eating a filling salad for lunch.
Be mindful of how you talk about your body (and other people’s bodies)
A lot of research focuses on the relationship between a mother’s body image and their daughter’s body image, and the relationship with food. Negative self-talk about our own bodies, other people’s bodies, or your own child’s body adds fuel to the firestorm of insecurity. Children are bombarded with too many messages from the media about being thin and achieving the perfect body. Don’t contribute to that.
It’s okay to have insecurities, but make every attempt to keep those thoughts to yourself. Let your child see that you are happy with who you are and that you have more to offer the world than just a physical body. This is, after all, the way you want your child to feel about his or her self.
Avoid words like “stay away from those carbs” or “those foods are too fattening”
Yes, there are foods that you want your child to avoid or eat in moderation. Empower your child to make healthy food decisions by teaching them about food and nutrition. Using terms like “sometimes foods” can be helpful in explaining why foods like french fries, cookies, and chips should be eaten in moderation. Teach your children about portion control. Encourage your children be mindful of what they eat.
Don’t use food as a reward … for yourself
“I had a great day so I deserve some ice cream.” This kind of talk confuses a child who has been told that dessert is not a “reward” for eating all his dinner. You don’t want children to associate food with moods. So next time you reward your child for behaving well, instead of giving him or her candy, let your child pick out the movie for movie night.
Cook some meals from scratch
Yes, we often need to take meals out of the freezer and throw them in the oven without thinking. But as often as you can, let your child see how a meal is cooked from scratch, using fresh ingredients, and let them help prepare the meal. A stir-fry (using a combination of frozen veggies or fresh ones if you have time to chop, a rotisserie chicken, and a quick sauce) is a great way to show your children that healthy food needs to be prepared and that you enjoy doing it! This sends the message that cooking can be an enjoyable activity and the end result is a healthy meal that can be eaten within the safety and comfort of family.
Remember, if you want your children to develop healthy eating habits, it starts with you. It’s important that you maintain a positive eating environment so that your child’s relationship with food will be a positive one as well!