Creative ways to encourage good nutrition
You’ve outdone yourself this time – cooked up the perfect tasty (yet nutritious) meal for your family. It has everything: flavour, creativity, and wholesome goodness.
And yet… it’s still rejected by the most critical of food critics you’ll ever meet – your child.
Children are notorious for their picky eating habits. It’s the rare child who eats anything you dish up – and when it comes to so-called “nutritious” food – that’s another minefield!
Why are kids such picky eaters?
Picky eating is common behaviour amongst young children. It's not easy to define or identify, as there are different opinions on what exactly it means. Some factors that can contribute to picky eating include difficulties with feeding in early stages, introducing solid foods too late, food intolerances and other factors.
Providing fresh foods and eating together as a family can help keep picky eating at bay. The consequence of picky eating means that your child only gets a limited variety of foods which impacts their intake of essential nutrients like iron and zinc.
What can I do to instil good nutrition habits?
- It sounds like a chore (and to be fair – it is) but visual appeal goes a long way. Get your kids involved in making artful arrangements of fruit and vegetables. Generally, we all like food when it’s prettier right?
- Many children love the idea of being grown-up. An age-appropriate technique here is to involve them in grocery shopping. Make a big deal of sitting down and asking their opinion on the types of fruit and veggies to shop for. Ask them to hold the list and pick out the right items.
- It should be a foregone rule that devices and electronics aren’t allowed at the table. Even if it’s just one family meal together each day, set healthy guidelines for enjoying and participating in healthy eating together.
- Turn mealtime into a game or challenge. For example, create a "rainbow challenge" where kids try to eat fruit and vegetables of different colours each day. Use sticker charts or rewards to motivate them.
- Find or create recipes that incorporate healthy ingredients in delicious ways. For example, make fruit smoothies, homemade vegetable pizzas or sweet potato fries.
- Teach children about the benefits of different foods. Watch videos online or documentaries or even travel food shows so they learn about various food groups. Explain how each group contributes to their growth and health.
- Personalised cutlery adds a touch of uniqueness and fun to mealtimes. It can also create positive associations with healthy eating and make the experience more enjoyable for children.
Remember, it's important to be patient and persistent. Developing good nutrition habits takes time, and it's normal for children to be hesitant about new foods. Keep offering a variety of healthy options and encourage them to try new things without pressure or force.
Disclaimer
This article is for informational purposes only. Always check with your doctor or medical practitioner about any health concerns, before embarking on any fitness or nutrition programme, or using any medication.