Since most kids tend to choose ice cream, brownies, burgers and fries over fresh vegetables, fruit and grains, planning healthy meals that they will eat is a significant challenge. However, parents and caregivers have the power to model positive examples and inspire an appreciation for a varied, healthy diet. Among other strategies, providing choice and keeping kids involved can help encourage them to pick out healthy foods on their own.
Food Pyramid
One way to provide a balance of nutrients and variety at each meal is to follow the United States Department of Agriculture's food pyramid, which presents five major food groups: fruits, vegetables, low-fat and nonfat dairy products, lean proteins and grains, especially whole grains. Provide items from at least three food groups at each meal, such as whole wheat pizza with low-fat cheese and vegetables or whole grain macaroni with reduced-fat cheddar cheese and fresh fruit on the side.
Choices
Rather than being told what to do, most kids prefer to have a choice. While that's not always possible, it does often work to provide small choices or just a couple of options. Offer fruit salad or green salad, for example, or prepare a taco bar and let kids choose their own toppings from a healthy array of options.
Involvement
Kids are likely to become more interested in activities over which they have some control. Therefore, PBS Parents suggests taking children grocery shopping, encouraging them to look through cookbooks, teaching them simple cooking techniques and letting them help plan and prepare meals. Taking kids to farmers' markets or to actual farms that allow visitors may also inspire a greater interest in the natural and healthy foods they eat.
Setting an Example
Nutrition Explorations notes that parents can set a good example for their children by choosing healthy foods themselves and enjoying treats only in moderation. Parents who focus on eating whole, fresh foods that are rich in nutrients send a message to kids that those items should be desired more than desserts or junk foods. Stocking the kitchen with healthy snacks instead of cookies and chips is also likely to help kids eat better.
Advantages
Following healthy meal plans and encouraging kids to make healthy food choices at a very young age is likely to set them up to continue healthy choices for the rest of their lives. Additionally, HelpGuide.org notes that eating healthy meals together as a family has significant emotional and social benefits for children. The process may help them bond with parents, develop greater care for food choices and slow down so that they don't overeat.
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