We all want our kids to be healthy and to grow up knowing that making smart choices can help keep them healthy. Eating good for you food is a big part of that. Of course, kids are notorious for turning their noses up at all sorts of healthy foods, in favor of sweets and high-fat treats. “But it’s never too late to introduce your kids to healthy food choices,” says Bridget McArdle, D.O., a pediatrician at Henry Ford Health. “Their taste buds are constantly changing, so the more options you offer on a regular basis, the more opportunity they’ll have to find healthy foods they like.” Modeling healthy eating, keeping good for you foods in the kitchen and teaching kids why nutrition is important are all ways you can help your kids make smart food choices.
Plan, Shop And Cook Together Kids of all ages like to have a sense of control over their choices and that includes their food choices. So get your kids involved in helping decide what your family eats. “Let your kids each pick one night a week that they decide what’s for dinner, then let them help prepare it,” suggests Dr. McArdle. Little kids can pitch in with simple tasks like stirring and gathering ingredients, while older children can cook the whole meal.
Grow Some Veggies Another great way to get kids excited about healthy food is to grow some yourself. It doesn’t matter whether you have room to plant a whole garden or just some pots on a windowsill. “Even in a small space you can easily grow some lettuce or a pepper or tomato plant,” says Dr. McArdle. “Having your kids plant, care for and pick their own vegetables gives them some ownership over what they eat.”
Try A Bite We all have foods we just don’t like. But remember that it can take many times of trying a new taste before learning to like it. “That’s why we have a rule in our house that you have to take a ‘no thank you’ bite every time,” says Dr. McArdle. “You can’t just look at a food and say you don’t like it without tasting it.” But if, after that one bite, they still don’t like it, kids are allowed to say “no thank you” to having any more of it.
Fuel Up With Good Food In order for your kids to develop a healthy relationship with food, they need to learn why eating healthy food is good for their bodies. Just like a car needs fuel to keep going, so do people. And kids need to understand that the better the fuel, the better your body feels and functions. “I teach my patients about the importance of eating the rainbow,” says Dr. McArdle. “That means eating all colors of fruits and vegetables to guarantee you get all the nutrients your body needs to thrive.” Anytime Foods Vs. Sometimes Foods Developing a healthy relationship with food goes beyond eating well. It’s also about how we feel about food, and the emotions and the judgments we attach to it. “You don’t want to create a category of ‘forbidden’ foods,” says Dr. McArdle. “You just want to set some rules and expectations around when you choose certain types of foods.” She suggests talking about foods as “anytime foods” and “sometimes foods.” “Anytime foods include healthy snacks like fruit and vegetables, nuts, hummus and whole grain crackers. Have lots of anytime foods in the kitchen and let kids help themselves to them.” Sugary drinks, cookies, ice cream, potato chips and other treats should be considered sometimes foods. “It’s not that they’re forbidden, they’re just eaten in moderation and only at certain times or occasions,” says Dr. McArdle.
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