10 Tips to Encourage Kids to Eat Well

Feeding kids can be a real pain.  Seriously- a real pain.  But if you start off on the right foot, it can really be a breeze.  In fact, dare I say- it can be downright easy AND fun!

My son loves to eat.  Holy Buckets does he like to eat!  He's always been an eater and now that he's 9 years old, he's still an eater.  Through the years, I've worked hard to encourage a child that will pick healthy foods over junk food.  Its important to balance his diet and allow for some occasional special treats while being mindful to not create a child with "food issues".  You know what I'm talking about right?  The kids that will only eat things that are orange, gain 50 pounds while away at college or live off potato chips and chicken nuggets because Mom keeps pushing them to eat better.  It's a delicate balance. 

So how exactly do you go about encouraging your child to eat well without giving them a complex?  How can you ensure they will choose the fruit over the chips?  Below are a few simple ideas that just might help.

1. Involve them.  Seriously, take them to the store and allow them to pick out one new (healthy) food each visit.  Have them help you with dinner time prep or wash berries.  Have them write down the grocery list or help with menu planning.  The more involved they are, the better!
2. Don't buy it.  You think this one will be easy but for most folks, it's probably the most difficult.  If you simply don't buy the junk, they can't eat it!  And last time I checked, a 10 year old couldn't drive himself to McDonald's.  This one's all about willpower- YOURS!
3. Always have good healthy snack foods available.  Kids LOVE to snack and really, I don't see anything wrong with this.  Simply change up your idea of what a snack is- we like fresh fruit and veggies.  Popcorn popped at home and not from a bag, organic cheese and yogurt, nuts and

   

   A healthy kid-approved snack!

   occasionally, I will buy some smoked salmon.  Yum!  Make sure the snacks are prepped and ready to go.  Spend a little time washing and cutting, then separate into little bowls or containers for easy to grab, kid approved snacks.
4. Never force your kids to finish all their food.  Rather work on the concept of "listening to your stomach".  When your body says its full- stop.  Do not make meal times a battlefield.  If your kids say they are full, respect that.  If they are hungry later, offer them some fruit or veggies.  Take the stress out of meal times.
5. Try everything at least once, repeatedly.  You, as parents, should constantly be exposing your children to new and healthy foods.  Chances are it will take several times before they like it and for some foods, they probably never will.  That's OK- we don't all like the same things.  Don't be afraid to change up how you prepare the new foods too!  Some kids only like raw veggies and enjoy dipping them.  Some like their broccoli cooked and sometimes you have to blend it into a smoothie.  Keep trying!
6. Establish routine.  We worked hard to set up a feeding schedule when William was a baby and that has naturally carried over as he's gotten older.  We have approximate times where we eat and when we are at home, we almost always sit at the dining table together, as a family.  Routine is important to kids, don't underestimate its value.
7. Educate them.  Children need to learn that food doesn't come from a box or package at the store.  It comes from plants and animals.  So get out there and visit the farms, pet the animals, watch videos, grow a garden, visit farmer's markets or join a CSA.  Make food real.
   
8. Allow treats.  Say what?!?  You heard me- allow your kids to indulge, every once in awhile.  Set up boundaries for special treats.  My son has a candy bowl where all his trick or treating candy, Easter candy, soccer snacks etc goes.  In the evening, after dinner, he's allowed to pick out one small treat.  And to be honest, many nights he forgets.  The candy bowl is more about freedom then it is about the actual candy.  Give your kids some control and allow them the freedom to make good choices, even when it comes to treats.  This also applies to non-candy items like chips, root beer and other "junk".  Yes, every once in awhile, I allow my child to indulge.  It's OK. 
9. Offer fruits and veggies at every meal.  Seriously, every single meal.  This one might take some work for us parents as we learn this behavior but once you get the hang of it, it will be super easy!  I'm a big fan of smoothies with breakfast, sliced apples or oranges for lunch instead of chips and a bowl full of berries to finish off dinner- along with your veggies of course!  The end result is that your kid will eat the fruits and veggies first before going for the main course.  Just you wait and see!
10. Model proper food choices.  Kids learn what they see.  If you are eating right, they will eat right.  Simple as that.

William enjoying one of his favorite
 foods- raw local organic honey.
YUM!

So there you have it.  These are easy things that every household can do and I guarantee you that it will work.  I have a child who knows what healthy food is, knows that candy is a special treat to be eaten with permission only, who would rather munch on carrots then potato chips and thinks cows are amazing because of all the food they provide to us.  It's possible- but it will start with you.