As parents, it’s common that we reward our children with food for a job well done. We often use food to reward behaviors like potty training, finishing all of a meal, sleeping in the child’s own bed through the night, etc.
As parents, it’s common that we unwittingly model the behavior, e.g., I had a stressful day so I “need” a glass of wine tonight, I exercised really hard this morning so I “deserve” a donut for a mid-morning snack, etc.
Why you should stop using food as a reward
- Food rewards are usually something sweet or high in fat or salt (ice cream, chocolate, chips, etc.), using them as rewards promotes the consumption of unhealthy foods in a child who would not otherwise be eating them.
- Food rewards teach children to eat when they’ve achieved something, NOT when they are hungry, which can discourage them from listening to their body’s hunger cues.
- Food rewards undermine the healthy eating habits that you’re trying to teach your children. It’s an unhealthy habit that can lay the foundation for a lifelong battle with emotional eating.
YET, taking away all food treats would cause mental deprivation and likely result in the child wanting it more or perhaps overeating and binging when they do eat it.
A healthy diet balances the occasional sweet for special occasions such as birthdays with fewer food rewards for everyday accomplishments.
Some alternatives to using food as a reward
- Think about which special activity is exciting and motivational for your child, such as picking an extra book to read at bedtime, going to the park or painting a child’s nails.
- At school. instead of cupcakes or candy for celebrations and holidays, ask parents to bring in a special book or game for the class.
- Use sticker charts for potty training.
- Create your own “treasure box” filled with inexpensive non-food items, such as bubbles, plastic rings, chalk, trinkets, paints, etc., and have the child choose one.
- For an older child, offer a special trip out with a parent or family member (a movie, the zoo, etc.).
At the end of the road, once you have a child who is used to getting non-food rewards for everyday accomplishments, it makes a treat like an ice cream or a lollipop a big deal!
Happy Food Rewarding!