You’d be hard-pressed finding a kid who likes vegetables than finding one who doesn’t. Of course, this is understandable to some degree, and it’s important to let kids be kids throughout their childhood.

That said, disliking greens is different from outright hating them, and kids can learn this fast if left to their own devices. It also bears stating that skipping on greens can be harmful if it starts to affect their nutrition and begins to develop into an eating habit.

How to encourage healthier eating habits

Children’s bodies require more nutrients than teenagers or adults, and most of these nutrients can be found in plant-based foods. But given kids’ natural preference for sweeter tastes, it can be quite the struggle to get them to eat healthier foods.

That said, teaching kids doesn’t have to be a one-on-one battle. It’s possible to encourage healthier eating habits without fostering resentment in children or giving in to their whims more often than not. Here’s how:

1. Expect a bigger appetite – Children tend to eat a lot more often because of their bodies’ greater nutritional needs. To plan for frequent bouts of hunger, keep nutritious snacks on hand.
2. Meal prep – Preparing meals in advance helps discourage eating out at fast food joints or calling for pizza. Plus, meal prepping fosters a more proactive approach to mealtimes in parents, too.
3. Don’t cook separate meals – Some parents prefer cooking separate meals for them and for their children. Besides the fact that cooking separate dishes for one meal can be exhausting, this practice also prevents children from being exposed to healthier “grown-up foods.”
4. Be strict, but don’t be harsh – Sometimes, the most that parents can do is serve well-balanced meals, so don’t be too harsh if the meals are still snubbed or met with resistance. Remember: being extremely strict can lead to resentment and even greater resistance, so it’s best to dole out lectures in moderation.
5. Don’t overwhelm them – Even the most well-behaved children would need time to get used to new flavors. Introduce each new food one at a time and let them get used to the taste and texture at their own pace.
6. Use dips – “Hide” the bitter taste of veggies like broccoli and Brussels sprout with dips and condiments.
7. Make healthier breakfasts – Give kids healthier breakfast foods like whole-grain cereals, fruits and nutrient-dense sandwiches.
8. Sneak in a bit of sugar – Sprinkling sugar over cooked veggies or fruits can encourage kids to eat them. That said, use sugar in moderation.
9. Teach kids to help in the kitchen – Allow kids to get into the kitchen and help around. Ask them to wash vegetables or let them set up the table for a meal. Engaging them like this allows them to feel more in control of their food.
10. Limit junk food – Clear the cupboards of chips, chocolate bars, candies and other junk foods that might be making it difficult for kids to opt for healthier snacks.
11. Allow occasional treats – It’s good practice to get rid of junk foods inside the house, but forbidding kids from eating them at all can make them more appealing. Designate them instead as occasional treats.
12. Get creative – Kids tend to go for fun meals full of shapes and colors. Use cookie cutters, experiment with condiments or decorate plates with fruit and veggie slices.
13. Be a good role model – Children tend to mimic their parents’ behaviors, so be a good role model and eat vegetables, too. This tells the child that vegetables and other “grown-up foods” are nothing to be scared of.
14. Don’t expect too much – Your kids are still kids, so don’t expect them to develop healthier eating habits in just a week or two. Just think about how even adults take quite some time to adjust to vegan or vegetarian diets.

Getting kids to eat healthier foods can be quite challenging. But parents aren’t fighting a losing battle. Sometimes, it’s just all about approach and timing. Remember to take things slow and give children ample time to adjust to healthier eating habits.

Sources:

PsychologyToday.com

Parents.com