Nutrition and Healthy Meals for Kids: 7 Tips for Parents

Getting kids to eat healthy meals and snacks can be a challenge for parents. Some of us have “picky eaters” who only want foods that are sweet or salty, crunchy or soft, bland or spicy.  Our kids may throw a tantrum when we put vegetables in front of them or spit them out on the table. We’ve all been there and know what it’s like to get frustrated when our kids won’t eat the healthy options we put in front of them. It’s so easy to just throw our hands up in the air and give up. But, we continue to try because we all know how important healthy nutrition is for our children’s development and growth. So, we’ve collected 7 tips from experts at Nemours Children’s Health to help guide and support parents with “picky eaters”. 

1. You are in control: Remember, you’re the adult; the provider; the chef, the role model! You get to decide what foods come into your home and are stocked in the refrigerator and pantry. So, when you go shopping, only buy nutritious snacks including lots of fruits and vegetables for you and your child to choose. If it’s not in the house, then your family cannot eat it! That’s a good rule to live by and one that we’ve adopted in our household. 
2. Let your kids choose what to eat: I allowed my kids to choose what foods to eat when they were 2 years old by giving them three options. This gave them some independence, and they felt proud when Mommy said, “You’ve made a very healthy choice.” If they don’t like anything you’ve offered, then they don’t get to eat. It’s that simple. 
3. Allow your kids to stop eating when they are full: I remember my father mandating that I eat everything on my plate (nothing left to waste). Although I understand why he did this, kids need to listen to their bodies and develop a sense of fullness that becomes so important in maintaining a healthy body weight as they grow older. 
4. Start early: Children begin forming their likes and dislikes when it comes to taste at a very early age. So, parents can start offering a variety of foods to babies. Don’t give up if your baby doesn’t eat certain foods the first time. Keep offering it at different intervals and see if their tastes have changed. 
5. Forget the kid’s menu: When you’re out at a restaurant, don’t limit your child’s choices to the kid’s menu. Most of the items on this list are not nutritious and your child will probably like what you’re eating anyway – even if they just have a few bites from your plate. Encourage your child’s willingness to try something new! 
6. De-emphasize the desserts: While some parents may use bribery like eating a cookie or ice cream for dessert to get their kids to eat healthy meals, this can be detrimental to their health. If every time they eat a meal, they expect a dessert, they’re going to “place more value on the cupcake than the broccoli,” says Nemours Children’s Health. Offering a dessert every once in a while is fine, but limit it to special occasions and certainly not for every meal. 
7. Food is their love language: If parents only show affection and praise or only spend time with their children when food is involved, kids will develop an unhealthy perception about food and love. For example, while potty-training your toddler, you praise him and give him a piece of candy every time he goes on the potty, instead of simply hugging him and telling him how proud you are of his achievement. This can have consequences on his perceptions of food and love. “When foods are used to reward kids, they may start using food to cope with stress or other emotions,” says Nemours.

We hope you’ve found some helpful ways to guide and support you in getting your children to eat healthy, nutritious foods. While they may not work every time, remember to keep trying. These guidelines will ensure your child develops into a healthy adult who can make good decisions about food and nutrition later in life. 

What are your child’s favorite foods or snacks? How do you get your child to eat healthy meals? We’d love to hear your tips and tricks for getting children to make healthy choices about food. Connect with us on Twitter @MapsCookingKids or on Instagram @MapsCookingKids. Until next time, Agape, be kind and happy parenting!