As a Nutritionist I’m often asked; “Jade, how do I get my child to eat healthier?” I often have the same thoughts with my kids.
If you’re a parent, you may have or are battling to get your kids to eat a variety of different foods. I doubt that it’s sweets. Your basic instinct is to make sure your kids survive and thrive, and it can be disheartening when you can’t seem to win the food fight.
Food fight. Consider that. When it becomes a fight, it becomes a chance to win or lose. A power struggle. Where somebody always feels upset and where there’s a loser. No fun.
You can take the pressure out of mealtimes and create a safe place for sharing, fun and enjoyment of food.
Can you give up saying “You will finish all of your food, or you will sit here all night” “If you don’t eat this now, you will get it tomorrow for breakfast, lunch, and dinner!”. “Please just try it” “I slaved away to cook this meal and you’re ungrateful”. “Other children don’t even get a cooked meal”. “If you eat so much junk, you’ll get fat”.
All these phrases have caring as their core message, but the delivery is harsh and meant to provoke fear, because if there is fear, there’s bound to be some action.
Take the anxiety out of mealtimes. Stop fussing, stop asking your kids to try foods. Stop saying “You’re such a good child for finishing your food.” Keep offering new foods alongside foods they already love. Play games and relax. You’ve done your job of serving a balanced meal, now hand over the responsibility to your child to eat it.
Here are some examples:
- How loudly can you crunch this carrot? Should we have a family competition?
- Wow, that broccoli looks like a baby tree, do you think it will taste like one?
- Some kids don’t like peas yet, do you like them yet? Sometimes you have to be a bit older for peas. What do you think?
- You’re full? Okay, I trust your body knows when it’s full. You can take your plate to the kitchen. (Remember fullness often happens when there’s a promise of dessert or sweets at the end, so be mindful)
- Would you like to help me cook tonight? Let’s go grocery shopping together and decide on a healthy meal for the family. You can be the chef.
- I’d like us all to sit down at the dinner table and eat dinner together. I’d love to hear about your day! I’ve been missing you.
- Hey, should we make a star chart to see how many veggies we can eat this week? I bet you can eat more than dad.
- Woah, these foods make us really strong and these foods make us really healthy! What else do you think these foods do?
I’d like to mention here that maybe all of the strategies above won’t work. You may have a child that is sensory and battles with smells, textures and tastes. Remember, it’s not your fault. You are doing the best you can. Hang in there!
And lastly, and probably the most important is role modelling. You are the strongest influence on your children, if you can role model the behaviour you are looking for from your child, the battle is half won.
Change doesn’t happen overnight. Daily consistent steps add up over time. Focus on one thing at a time. Practice patience and persevere. You’ll get there!