Trying to get your kids to eat better???
I HEAR YA!
Despite what you might assume from my profession, my kids would choose chocolate over carrots any day. Shocking, I know (that’s sarcasm, in case you missed it).
As parents we often worry too much and spend a lot of energy forcing a situation that leaves everyone frustrated. Sound familiar?
As a mom of three young boys (ages 6, 4 and 2½), I’ve tried many different approaches to encourage better eating. Before you go through the trial-and-error yourself, here are the things that didn’t work for us and the ones that did.
Some tactics I tried that DON’T work:
✖️ Begging – “Just have one bite. Pleeease.”
✖️ Bribing – “If you eat the broccoli I’ll buy you a new LEGO set.”
✖️ Coaxing – “Don’t you want to be strong like Superman?”
✖️ Force-feeding – “Just eat it, it’s good for you.”
✖️ Punishing – “No TV if you don’t finish your plate.”
Some tactics that DO work:
✓ Lead by example – kids watch and mimic everything. If you regularly eat whole, real foods, they’re more likely to accept those choices. I try not to obsess when they make less healthy choices; instead I model balanced eating.
✓ Get them involved – my kids love helping in the kitchen, asking about ingredients and wanting to taste what they helped prepare. Prepping a salad together is a favorite activity.
✓ Use positive reinforcement – notice and praise small wins. A little recognition goes a long way.
✓ Sneak in veggies – hidden vegetables in sauces or veggie patties can help on tough days. They may not know it’s there, but they’re still getting nutrients.
✓ Don’t deprive – on vacations, at parties or restaurants I let them enjoy treats. I explain choices, but I also treat those moments as special rather than everyday occurrences.
✓ Keep trying – tastes change over time. I disliked many vegetables as a child that I now enjoy, so persistent, gentle exposure helps.
✓ Avoid comparisons – every child is different. Focus on your own child’s progress rather than comparing to others.
Lastly…
✓ Chill out – stressing makes everyone more resistant. Take a breath, stay consistent, and trust that over time your child will try and accept more foods. Give yourself credit for doing a tough job well.