The National Institute of Diabetes and Digestive and Kidney Diseases points out that regular physical activity and a well-balanced diet can prevent childhood obesity and related health problems that can continue into a child's adult years. Like adults, children need to eat a wide selection of foods, including fruits, vegetables, low-fat dairy products, whole grain foods, lean meats, fish and poultry, in order to get the nutrients they need to be healthy. Parents play a significant role in encouraging a child to develop healthy eating habits.
Step 1
Set an appropriate example for your kids by eating well yourself. Consistently making healthy food choices teaches children that eating nutritious foods is part of normal day-to-day life. Everyone in the family should be eating the same foods. Eat a diet low in sodium, added sugars, cholesterol, saturated fats and trans fats.
Step 2
Encourage your children to eat breakfast so that they have the energy they need to get through the day. Serve low-fat milk and whole-grain cereals that have little or no added sugar.
Step 3
Get rid of any junk food in the house. Replace processed, fatty and sugary snacks like potato chips, candy and donuts with fresh fruits, granola bars, air-popped popcorn, sugar-free puddings, whole grain crackers and low-fat cheeses and yogurt. Rather than pointing out all the foods your kids shouldn't eat, provide them with plenty of nutritious choices.
Step 4
Set regular mealtimes for your family. Home-cooked meals are healthier than takeout, as meals prepared at home usually have less fat, salt and sugar. Families who eat meals together also share more than good nutrition. Sitting down to a meal in a familiar and comforting environment can increase a child's appetite.
Step 5
Give children more choices about what they eat. According to the American Psychological Association, helping kids make nutritious choices is the first step toward developing lifelong healthy eating habits. Provide a variety of healthful foods for them to choose from. Take your kids food shopping with you and ask them to help plan meals. Children are often more willing to try new foods that they help to prepare.
Step 6
Serve meals at about the same time everyday. The same applies to snacks. Although you want your child to eat regular, balanced meals, don't force the issue if she doesn't come to the table hungry.
MayoClinic.com recommends avoiding power struggles over food. Likewise, do not prepare a child a meal separate from what everyone else is eating. Continue serving healthy choices and, eventually, your child will eat when she is hungry. Kids have a tendency to eat the foods they are served most often.
Step 7
Teach your children to eat slowly. A child won't know when he is satisfied if he quickly gulps down his food. This is an unhealthy habit that can lead to overeating and weight problems.
References
- National Institute of Diabetes and Digestive and Kidney Diseases: Healthy Eating: Helping Your Child: Tips for Parents
- Helpguide.org: Helping Your Child Develop Healthy Eating Habits
- MayoClinic.com: Children's Nutrition: 10 Tips for Picky Eaters
- American Psychological Association: Healthy Habits for Healthy Families
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