Tips for Instilling Healthy Eating Habits in Your Children

Many people tell me they benefit hugely from following my recommendations but that they don't know what to feed their children. It is a bizarre notion perpetuated by food manufacturers and eating outlets that the nutritional needs of children are entirely different from adults. It's true that they have slightly different needs with higher requirements of some nutrients at different times of their development but essentially they can benefit from eating whole natural foods just as adults can and do.

 If you instill healthy eating habits in your children when they are young they are not only much more likely to be healthy during their childhood but also are highly likely to continue their healthy eating habits into adulthood.

 Of course there will always be commercials, brightly coloured packaging and peer pressure trying to lure your family into bad dietary habits but with a bit of determination you can overcome all of that and enjoy healthy meals together as a family.

 Here are some tips to help make that a reality for you:

 Talk to your children about food. Talk about what you like and what they like and why. What tastes, textures, colours and smells do you all enjoy. All of this helps them to eat consciously.

 Plan your week's menus together as a family. Involve the children in shopping or at least writing the shopping list.

 Encourage them to join in with meal preparation. Young children love cooking so get them involved as early as you can and make it a fun time together.

 Introduce your children to lots of different flavours and textures. Don't worry if they don't like foods immediately. Research shows that children grow to like foods once they have tried them between 10-20 times. Offer the same foods in different dishes or cooked in different ways.

 Give your children small amounts, especially of new foods. You don't want to overwhelm them. Child sized plates or bowls can help with this.

 Have a pre and post meal routine. Before meals everyone could wash their hands and help to lay the table. After meals you could all clear the table together.

 Lead by example. Research shows that if children see their parents eating a healthy diet they are more likely to do the same.

 Avoid letting food become an emotional or control issue between you and your child. If your child doesn't want to eat something then don't force it and don't get upset by it. Most likes and dislikes pass if they are not given too much attention.

 Serve food in a variety of ways. Finger foods, dips and bite sized pieces may be more appealing than foods such as rice or casseroles that require cutlery.

 Children's appetites vary from day to day and at different stages of growth. If they don't eat much for a few days don't worry about it. They will eat as much as they need when they need it as long as you provide a wide range of nutritious foods from which they can choose.