Getting Your Child to Eat Healthily – Tips and Advice That Really Work!!

GETTING YOUR CHILD TO EAT HEALTHILY

My story:

I don’t have any real horror stories to tell you on this front. My son has gone through phases but on the whole has been a good eater. He usually comes to the dinner table before his father, who needs a few extra shouts – how annoying is it when men do that; what a good role model, eh!!! Here are a few things I do on a regular basis that seem to work for us:

¨ I am no nutritionist or health expert, but I think we all know what constitutes healthy eating. I try to make sure my child has protein, carbohydrates, calcium and fruit and vegetables everyday. Some days you might not manage it all, but as long as they have a good, balanced diet most days, they will be healthy.

¨ Remember that there are many different ways for your children to meet their nutritional needs, so if they don’t like one kind of food, try another with similar nutritional value. Do try to vary the foods as much as your child will allow you. Here are a few suggestions:

o Protein: red meat, chicken, fish, cheese, eggs

o Carbohydrates – potatoes, pasta, bread

o Calcium: milk, yoghurts, cheese, eggs

o Fruit: bananas, apples, oranges, kiwi fruit, pineapples, fruit juice

o Vegetables: carrots, broccoli, onions, mushrooms, peppers

§ My little boy is far keener on vegetables than he is on fruit. I feel this is ok as he is still getting his nutrients from the vegetables, and he drinks pure orange juice. I still occasionally try to encourage fruit but don’t make a big deal about it.

¨ Get your children to help you prepare the food and involve them in cooking as much as possible, bearing safety in mind, of course. Give them lots of praise while they’re helping . If you are making tea for your husband or others, announce to everyone that your child helped make the tea and tell them what he did to help. This will make him feel proud of his achievements and encourage him to eat up.

¨ If you are privileged enough to have a garden, grow some vegetables in it. Carrots are a good starting option; tell your children that the carrots belong to them and get them to help you with the garden. Keep it small so that you can make the experience fun.

¨ When you find something nutritious that your child likes, stick to that for a while. Let her try new foods off your plate or on a side plate. I have often found if I try to introduce new foods with the ones my son is familiar with, it can put him off eating the whole of his dinner. For example, I know he likes chicken, potatoes and carrots; if I then try to introduce cabbage and put it on his plate with the rest of the food he likes, it may be enough to put him off everything else.

¨ If your child does not like vegetables, a good way to get him to eat them is to mash them up in casserole sauces. You can also liquidise soup that has vegetable in it and give him bread for dipping into the soup – better still if you can make homemade bread and involve him in making it.

¨ Try making boiled eggs and have toast soldiers to dip into the eggs. If you add food colouring to your water when you are boiling the eggs, it will add a bit of colour to them, which may make breakfast a bit more exciting. You can even let your child choose the colour she wants the egg to be.

¨ Ask your child to set the table for dinner and give him lots of praise. Let him use napkins or plates he likes.

¨ If your child doesn’t like a certain food, try preparing it another way. My child didn’t like fish in breadcrumbs so I now put it in the microwave with a knob of butter for a few minutes instead and he loves it.

¨ I don’t know your feelings on tomato ketchup, but it can make the difference between a child eating something and not – it may be worth a try.

¨ Put off the TV at mealtimes and have the whole family sit around the table. They may not like this at first, but pretty soon it will become a routine, and there is far more chance of your child eating if she can concentrate on what she is doing. Include your child in the conversations around the table, and make it a fun time were you all catch up and tell one another your news.

¨ Take your child to the shop and get him to help you choose the food for tea. He can choose the mince and put the carrots in the bag for you.

¨ Pasta is usually a very popular dish for children. Spaghetti Bolognese is quite fun for them, and something as simple as pasta and cheese can make a quick, nutritious lunch; serve it with some pure orange juice and you’ve got a balanced meal.

¨ If you have trouble getting your kids to eat fruit, you can always occasionally make pudding, which will encourage them to eat fruit; try banana boat or apple crumble.

¨ My little boy loves lentil soup, so I often make it with extra carrots and freeze lots of it. It comes in very handy if we are having something he doesn’t like as I can just defrost his soup so he can have a nutritious meal. You can get small containers with lids that are ideal for the job; check that they are freezer- and microwave-proof before you buy them, though.

¨ Use lots of praise. Tell her how clever she is when she eats a variety of foods: “Oh, you’re so clever. You can eat chicken and carrots together.” Get everyone else at the table to let her know how clever she is.

¨ This does not work so well with my child but does work with my nephews. “I bet you can’t eat carrots,” s usually met with a “Yes I can,” and then an “I told you so” look on their faces as they polish the food off. To which, of course, I show them how amazed I am and let them know how clever they are.

¨ Good old-fashioned bribery can sometimes be the only way. Buy fun-size treats to use as a reward if your children finish their dinner or, if they like a certain activity or TV programme, you can use that as the reward. For children, though, the reward must be immediate; the promise of a reward tomorrow will not usually work, and they will not believe you next time.

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