Introducing Healthy Food to Children
One of the biggest concerns parents bring to me in primary care and in social settings is trouble getting their kids to eat and worries of inadequate weight gain. Most of the time children are growing along their growth curve, so that’s not an issue; however getting kids to eat the right foods can be challenge.
While I am a doctor and a parent of a three year old myself; the struggle is still real. Some days I feel on top of the world because my daughter filled up on healthy options, but some days I feel like a failure because I lost the food battle and my daughter had milk and cereal for dinner.
I am here to tell you, you are not alone! No one said raising kids would be easy. However, we’re all in this together! I prepared a list of 11 tips for parents to go by as a rule of thumb.
1. Set an example. It starts from you. If you are not eating healthy, the chances of your children eating healthy are low as well. Children follow what they see being done at home. Show them by setting an example of a healthy lifestyle with low fat, low sugar diet and regular exercise.
2. Start young. Feeding healthier food starts in infancy. Most infants are started on solid food between the ages of 4 to 6 months. You should start with pureed, steamed vegetables first. Vegetable are less sweet than fruits. Try one vegetable per week and keep offering it to the child until they accept it. It takes an average of 11 tries for most foods! Switch to another vegetable the following week. Good options to start with would be green beans, peas, carrots and sweet potato. Once the child is tolerating and used to these foods, you can then try one fruit, one week at a time. After this, introduce meats and so on.
Tip: Do not boil the vegetables as they will lose nutrients. It is best to steam them using a double boiler. The next best alternative is store bought baby food. I personally made my own baby food for Maya. It is quick, easy and cost effective.
3. Change things up. If your child suddenly refuses to eat eggs, you can try changing the form of them. My daughter used to love boiled eggs. One day she stopped eating the yolk and it really bothered me for obvious reasons. Egg yolk is very nutrient dense! Recently we were staying in a hotel. The breakfast bar had scrambled eggs. I gave them to my daughter with whole wheat toast. I did not show her the other sugary breakfast options. She ate the eggs and toast! Score! Changing the form of eggs worked!
4. Don’t make it a life and death battle! If your child is refusing to drink milk, do not force them. Great alternate sources of calcium would be broccoli, cheese or yogurt. If your child stops eating one type of protein, try other lean protein sources. Peanut butter is a great option!
5. Provide healthy options. One way to do this is by reducing junk food at home. We do not bring soda, candy or chips into our home. We do have chocolate but it’s hidden. Healthier options are visible and at times within reach, so my daughter can pick from fruit, vegetables, yogurt, bread or cheese. Let the kids decide which healthy snack they would like.
6. Limit snacking. No snacks before meals will make kids hungrier at mealtime.
7. Eat together as a family and make mealtime fun. Mealtime can be made fun by getting kids involved in setting the table and preparing meals. The atmosphere at home should be like that of Iftar time during Ramadan. Who wouldn’t want to eat?
8. Make easy switches. Switch from white bread to whole wheat. Switch from margarine to ghee or butter. Switch from whole milk to reduced fat milk for children over 2 years.
9. Plan ahead. We rarely eat out even when out and about. I always pack meals and snacks for my daughter and myself when we are going out. This reduces the temptation to buy fast food. This is quick, easy and inexpensive.
10. Limit unnecessary sugars. Many foods contain hidden sugars such as juice, fruit cups, ketchup, fast food and juice. Identify those foods and cut back or eliminate them. If my daughter asks for juice, I mix 1 ounce of apple juice into 3 ounces of water.
Go to www.choosemyplate.gov for numerous resources and recommendations for healthy eating and lifestyle for the whole family.
Do you have any tips or suggestions for introducing healthy eating to children?