The reasons for this vary and may range from pushy parents, negative role modeling by parents, age and related food jags in the child and his/her natural sensitivity to flavors and smells. The key to overcoming this issue is to choose your battles wisely.
Many eating problems in childhood grow into adulthood and can be traced back to parents forcing a child to eat against his/her will. This is a losing battle in the long run and sets up issues of control which can become a life long tussle! Respect your child's food idiosyncrasies. Know that these are either a passing phase, his/her way of expressing his/ her individuality or a genuine dislike for a food. Would you like to be coerced into eating something you absolutely hate? This issue in fact is the root cause of many a child/ adult saying `if it is tasty, it cannot be healthy' ? when in fact this is not true at all - taste and health CAN go hand in hand.
So what can parents do?- Provide healthy food choices. Offer a variety of healthy, balanced meals with whole grains, proteins, fruits, vegetables and dairy. Tastes keep changing - do not get discouraged if at first or even the second time your child does not like a food. Offer again after a gap and you may be pleasantly surprised. It may take up to 15 times before a child can actually begin to like a food.
- Set regular meal times. Enforce meal and snack times. Do not offer food in between. A schedule reassures the child that s/he will get something to eat at regular intervals and that s/he does not need to worry about going hungry!
- Meal settings. Ensure that meals are eaten at the table. This routine will help a child eat better, without distraction.
- Make meal times happy. Meal times are a time for families to eat together and to enjoy. Foods bring the comfort of home and hearth and this is true for children as well.
- Turn off the television at this time! Savor the food and the company to get the most out of your meals - take time to chew, set your fork down between meals (they will learn to recognize their hunger and satiety cues). Remember your child is looking to you as a role model.
- Do not use food as rewards/ bribes for children. This behavior rather than inculcating good eating habits encourages them to think of food as a bargaining tool.
- Desserts and colas are not a must at meal times or at snack times. Often they provide empty calories - eat them or offer them sparingly. Water is best. If juice must be offered, limit it to 120ml. Offer freshly cut fruit as dessert.
- Milk is a must at this age, but limit to 3 cups a day (1 cup=240ml). More than this and the child will not eat his meals well.
- For children who hate their veggies be creative. Slip vegetables into pasta sauces, soups, stuffed paranthas, raita and casseroles.
- Eat healthy yourself - children tend to imitate their parents
Be flexible, patient and gentle when it comes to food. Each child is different and developing good food habits takes time and persistence.
By, The Dietetic Team @ NutritionVista.comRelated articles:
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