Many parents know the dinnertime struggle of getting kids to eat their fruits and vegetables instead of demanding macaroni or candy. Mealtime becomes a battle in many households as you try to get your children to eat healthier. So, we’ve put together realistic strategies and tips to encourage kids and teens to eat healthier, helping make meals a little smoother Order freeze dried candy usa.
Meal planning for healthy eating
Deciding what to make for dinner is probably the last thought you want to do after balancing work, school, and increased online demands. Meal planning can help take the guesswork out of dinner time and relieve some stress in a parent’s already busy day. While meal planning may seem overwhelming at first, it can help you pre-plan healthier meals and snack options for your kids. When you commit to buying certain ingredients based on your menu, you’ll likely buy fewer sugary snacks, spend less, and create better meals.
One part of meal planning that can often be overlooked is what your family drinks. Try to set some rules about what drinks are allowed at breakfast, lunch, and dinner, and everything in between. Incorporate more water breaks into the day. One way to encourage your children to drink more water is to lead by example. You may also want to provide only 2 or 3 healthy drink options at mealtimes so your children can choose for themselves.
Offering healthy options for your children
Providing your kids with options is a great way to give them ownership over what they put in their bodies and encourage them to take more responsibility for their healthy habits. A meal plan with options helps your children establish independence while keeping you, the parent, in control of their nutrition and healthy eating habits.
Incorporate a variety of healthy food options for your children, especially at a young age. Introduce new options alongside their tried-and-true favorites to foster a positive association with healthy foods you think they’ll enjoy. As your children grow, they are developing their own food preferences and tastes. Healthier options help them make better decisions. If your children are curious and interested, involve them in the selection process, such as visiting the local farmers market and learning how to choose certain types of fruits and vegetables.
Customizing your child’s plate
Another way to make meals more fun and appealing is to personalize your child’s plate. Younger children may enjoy food that is presented in a fun, silly, or interesting way. Maybe you celebrate certain holidays by arranging the foods on the plate in a certain shape or character. This can keep children engaged and interested in what they are about to eat. You can also encourage your children to be more involved in choosing the foods that go on their plate. As children grow, they can enjoy the autonomy of making their own individualized decisions. You can prepare a dinner that involves one protein and three vegetables, and then allow them to choose two of the three. A variety of foods, including different flavors and textures, will help keep things exciting.
Avoid distractions during mealtime
If your children are still having a hard time eating healthy and rejecting every option presented to them, you may also want to avoid other distractions. Turn off the TV during meals and restrict phone and tablet use while at the table. Sometimes children get overstimulated by everything going on in the room and making decisions can be overwhelming. Quiet the space and take time to focus on the food at hand. Avoiding distractions during mealtime can also help children avoid overeating simply because they are not paying attention to whether their bellies are full or not. This can also provide more mindful eating where your child can notice more about the colors, flavors and textures of the delicious foods she is eating.
Keep healthy ingredients around
Many sugary snacks are designed for easy grab-and-go, which can encourage less-than-healthy eating throughout your busy schedule. With a little planning and intentionality, you can choose to stock your refrigerator and pantry with healthier on-the-go snack options that will promote healthier habits. Instead of crackers and cheese, try dried fruits or vegetables in portable, child-height containers in your pantry. Instead of sugary yogurts, maybe have a few pre-sorted bags of strawberries, blueberries, and grapes for a healthier but sweet alternative.