Although it may seem like an uphill battle, it’s entirely possible to get your kids to make better food choices. Our corporate dietitians have ideas to help.
Be the role model
Getting kids to choose broccoli over chips can be a challenge, but kids who see their parents making better choices are more likely to make those choices too. So, pick fruits and vegetables you enjoy, and pile them on your plate!
Keep it positive
Pressuring kids to eat something they don’t think they’ll like can backfire, making them dislike the food even more. Allow your child to decide if they want to try it. You may have to offer the new food a few times before they give it a taste, but letting them choose on their own can help make dinner more peaceful for everyone.
And did you know banning “bad” foods and forcing a child to eat can lead to overeating? You know the saying, “Absence makes the heart grow fonder.” Well, it’s true for snack cakes and sweet treats too. Banning foods may only make your child want them more. And forcing a child to eat teaches them not to trust their own feeling of fullness, making it harder for them to stop eating when they’re full.
Make it easy
Stock up on nutritious foods so creating balanced meals or grabbing better-for-you snacks is easier.
For meals, fill half of your child’s plate with fruits or vegetables. And since kids love to dip, look for low-fat, low-sugar sauces like salsa or whip up a Greek-yogurt dip with herbs and spices.
For snacks, keep cut fruits or veggies in the fridge or place a fruit bowl on the counter for convenience. Other quick snack choices include low-fat yogurt, low-fat string cheese or whole grain granola bars. Look for our Better Choice shelf tags to find options the whole family can enjoy.
Let them be involved
If you want your kids to try new things and make better food choices, give them some say in what meals they eat and let them help cook.
Younger kids can help pick fruits and vegetables at the store, and older kids can search the internet for recipes. At the store, read nutrition labels together to help them learn what to look for. You can also give them a couple of Better Choice options and ask which they prefer.
When it’s time to make the meal, have them help. Even young children can take on simple tasks like washing vegetables, tearing lettuce or setting the table. And since kids like trying foods they helped make, getting them in the kitchen could lead to them trying a fruit or veggie they’ve been avoiding.
Sit down to a family meal
When families eat together at least three times per week, children are more likely to have healthier eating patterns. And these regular get-togethers are exactly where your kids will see you being the role model for better eating choices. It’s also the perfect way to bring these tips together. So, grab your utensils and dig in!
Kids and added sugars
Many kids eat too many added sugars, which can affect their health. Our dietitians offer some simple ways to help limit added sugars in your family’s back-to-school routine.
About the authors: Publix’s corporate dietitians are registered, licensed dietitian nutritionists who help our customers and associates make better eating choices. They work with our Aprons chefs to ensure recipes meet dietary considerations and current guidelines. And they manage our Better Choice shelf tag program and wellness icons, so you can quickly find products containing more of the nutrients you need, like fiber, and less of the things you don’t need, like saturated fat, added sodium or added sugar.
Publix Icons for Wellness: Learn from the pharmacy team the process to determine which products get a healthy tag at the store like better for you or gluten-free.
