This is the first generation of children not expected to outlive their parents due to diet and lifestyle choices. This is an astounding statistic that we need to work to reverse for the well-being of future generations. The World Health Organization attributes approximately 1.7 million deaths per year worldwide to inadequate fruit and vegetable intake. Many of these are linked to poor food choices made early in childhood. As a dietitian and a mom of two, I know firsthand the importance of cultivating positive associations with food and nutrition early in life. I also know the challenges, and there can be plenty! With all of the food influences in the media, school and socially, it can feel like an uphill battle. But take it one step…or bite, at a time.
Here are some simple things you can do to get your children started making healthy choices.
1) Model the behavior you want to see in your children. As with life, this one goes for wellness too! If they see you routinely reaching for healthy snacks, making good food choices, and being active, they will be more likely to do the same.
2) Have good food choices around. Balancing time amidst work, kid’s schedules, and just life can be challenging! A little bit of planning goes a long way. Use an hour or two on the weekend to shop and prepare to have a whole week’s worth of options. Kids tend to grab whatever is convenient. Having big, colorful bowls of fruit, chopped veggies, portions of nuts and seeds, and whole grain snacks on the counter and in the fridge makes for easy, go-to snacks. Dips such as hummus, salsa, or yogurt-based add nutritive value and keep it interesting.
3) Get kids involved in meal prep from an early age. No matter how small, get them involved. From choosing produce at the store or farmer’s market, to prepping smoothie bags for the freezer and chopping veggies, getting them engaged in the process will increase the likelihood of eating the foods. My son has been helping me prep meals and snacks with age appropriate activities since he was two, and still loves it today, at nine.
4) Make it fun! Make the ordinary extra-ordinary by using a little creativity and enthusiasm.
- One night a week, let them pick out the family dinner from a cookbook or photos online, and be the main chef in making the meal. Make it one step easier and use a meal prep service so it is all at the ready.
- Let your children pick a new or interesting vegetable at the supermarket and then have fun finding a recipe or way to prepare it.
- Think outside the norm with simple modifications and presentation. Add cut up fruit to popsicle molds, make rainbow fruit skewers, or arrange foods in the shape of an animal or smiley face.
- Provide “tiger’s milk” (or almond milk protein smoothies) before sporting events for speed to build positive associations.
5) Try one bite. No matter what, everyone can handle one bite of a new or scary food. The key here is to honor their decision, so they are confident to keep trying that one bite in the future. Many times my kids have been surprised by liking the food they had prejudged, and several times they have not. It has become a fun part of mealtime for them, and us. My daughter used to refuse anything green. She agreed to try one bite of broccoli and absolutely loved it. She now asks for it several times a week, and it has opened her up to trying other green veggies.
6) Use supplements when appropriate. Many factors contribute to overall optimum nutrient intake, and this can change from day to day. Certain nutrients help build foundational health and wellness, including Omega 3s, probiotics, Vitamin D3 and a multivitamin.
7) Educate them. Don’t underestimate your children. Talk to your kids about why some foods are healthy and some aren’t. Bring awareness to how they are feeling when they eat different foods. Energized? Happy? Hyper? Connecting how it affects their physical, mental and emotional health will help them understand how their food choices make them feel. By associating it with what it means to them, it will have a better chance of sticking. Explaining the difference between nutrient-dense foods, why sugar should be in moderation, how different nutrients affect how they feel or their performance, will stick with them as they grow.
8) It’s okay to say no. It is not recommended to eliminate all treats or indulgences as this could backfire and frankly, is not practical. If the majority of options around are healthy, this will influence the child’s palate and help to make good choices easier. A client once mentioned that his kids eat junk food all day long, and asked how to curb this. When asked who did the grocery shopping, he had an aha moment. His wife was keeping a full stock of candy, cookies and cake. It’s okay to say no! Abide by the 80-20 rule by eating healthy at least 80% of the time.
It is easiest to form these positive associations while they are young to set your children up for a lifetime of healthy choices. Remember…one bite at a time…and we can change this statistic together and help future generations become as healthy as possible.
Please share how you help your children make healthy choices in the comments.
