Children can pose many different challenges when it comes to ensuring that they eat a healthy diet. Some children are picky eaters; other children eat a great deal one day and almost nothing the next. If you are concerned that your child is not eating has healthily as she could be, trying some new techniques may encourage her to eat more of the foods she needs for good health.
Model Healthy Eating
Your child likely tries to mimic everything you do. The way you eat can have a powerful influence on the foods he chooses to eat. You must set a healthy eating example for your child by eating the foods you want your child to eat. If you want your child to eat his broccoli, you must also be willing to eat yours. Sit down and eat with your child to show him that there are many foods that he may enjoy if he is willing to give them a try. You should not skip meals; this sends an unhealthy message to your child.
Watch What Your Child Drinks
Getting plenty of fluids is important for your child's health, but the nutritional quality of what your child drinks is equally as important. Many children consume too much soda and other sugary drinks, which adds up to far too many calories and too much sugar. Plain water and low-fat milk are the healthiest beverages for your child. Water helps her stay hydrated, and milk supplies calcium and protein for proper growth. Limit 100 percent fruit juice to 4 to 6 oz. because it contains quite a few calories.
Pay Attention to Portion Sizes
Your child needs less food than you do so it is important to make sure you are not providing him with more food than he needs for his health. A diet too high in calories, even if they are from nutritious foods, can lead to unhealthy weight gain. A preschooler needs about 1 1/2 cups fruit each day, but an older child will need to eat closer to 2 cups. These portion sizes are similar for vegetable servings. Preschoolers should drink about 2 cups low-fat milk each day while older children and adolescents should drink 3 or 4 cups. Allow your child to stop eating when he is full to help you determine how much he needs to eat each day.
Experiment With Food
Just because your child says she does not a like a certain food does not mean that it is actually true. Children are naturally resistant to trying new foods, but introducing them anyway will expand the nutrition that your child gets from her food. Allow your child to try your foods when eating in a restaurant or encourage her to choose an appetizer off the menu. Guide your child so she is choosing something nutritious. Another way to encourage adventurous eating is to ask your child to pick one new food at the supermarket to try that week. Keep in mind that your child may need to be exposed to a new food several times before she is willing to take a bite.
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