Encouraging Healthy Eating

Tips for getting your kids to try new things, and have a healthy diet:**

• Set a good example--let your child see you try new things and making healthy food choices
• Eat the same foods your child eats--avoid the temptation to be a "short order cook" and prepare different foods for your child
• Make a table rule--No negative talking at the table (about the food, other people, etc.)--Negative talk (including yelling and arguing) may turn off a child's tummy and he will refuse to eat
• Praise your child when he does something good such as coming to the table without a fuss, trying a new food, or helping to cook or clean off the table
• Offer healthy snacks (vegetables, cheese or peanut butter) to make up for meal times that he/she doesn't get the nutrients they need (but only offer snacks 2 hours after the meal...let them learn they'll have to wait if they don't eat the meal)
• Don't worry if your child doesn't eat a meal or snack--your child may like to see you become upset. Pretend to be calm, even if you are not.
• Expect your child to stay at the table during meal times. Your child needs the family time, even if he is not eating.
• Don't bribe with dessert--offering a sweet food will make the main dish seem like a punishment, and dessert will become the most important part of the meal
• When offering new foods, offer familiar foods along with the new foods
• Offer new foods often--for you and your child
• Ask your child to taste the new food, and make it fun, but don't force them to eat it
• Allow your child to spit out the food he doesn't like
• Try to avoid labeling foods as "food he likes" and "foods he doesn't like"--this will make it easier for your child to change his mind about liking different foods
• Don't give up! A child may need to try a new food 10 times before he actually accepts it.

**These ideas were shared with me by a friend who is a nutritionist.