Monday, August 18, 2008 - I have a difficult time trying to convince my kids to eat a healthier diet. How do you get your kids to eat more fruits and vegetables?
I understand your dilemma. I have the same issues in my household - and I am a registered dietitian!
Kids go through phases and, depending upon their age, and often have difficulty verbalizing what they want to eat.
Research indicates that you, the parent, have to introduce a new food item at least 15 times before a child will try it. However, my own experience indicates you have to introduce a new food item at least 15,000 times (OK, I am exaggerating) before they are willing to try it.
I cannot say exactly what will help your children eat a variety of healthy foods, but I can provide some of my own observations that have contributed to a child not eating a balanced diet.
- Lack of consistency. Balanced meals are an exception rather than the standard.
- Differences in parenting styles. This occurs when one parent offers healthy food options but the other one resorts to other foods such as chips, burgers, fries and sweets.
- Giving in too easily. When kids throw a temper tantrum because they want ice cream for dinner rather than chicken and vegetables, the stress levels in the home rise instantaneously. Most kids will only throw a tantrum for a few minutes and after they realize you will not give in, they stop.
- Starting too late. A child's eating preferences and habits develop from the moment they start eating solid foods. By the time they reach school age they already have a set meal plan. If they are older, engage your child in the meal planning and preparation process and let them "help" you in the kitchen. Allow them have some control of their food choices.
- Making mealtime a stressful time. We all want to be the "perfect" parent who makes wonderful meals and has children who eat all the recommended foods groups and grow up healthy and happy, but if meals are a time of stress, then there is no enjoyment and you will experience more resistance. Make healthy meals with their preferences in mind and let them eat at their will for one week. If they eat better with less stress, then you are on the right track. Also, when you include their food preferences, avoid giving them an option between macaroni and cheese and broccoli. (They are sure to choose the macaroni.) Instead, give them equal choices such as macaroni and cheese versus spaghetti and meat balls or broccoli versus a recipe with a new vegetable in it.
- Not giving them a reason. As your children grow older they can understand more information. If they do not understand why they need a variety of produce and other foods in their diet, you will always have resistance at mealtime. Speak with them about healthy eating, let them talk to a registered dietitian and then let them make some choices about the foods they want to consume.
