HEALTHY MEALTIME HABITS FOR CHILDREN
1 – Plan Meals and Snacks
Aim for three meals and one or two snacks a day for children. Offer choices from each food group throughout the day so they may get a variety of nutrients.
2 – Make Mealtime Enjoyable
Children who regularly sit down with their family for meals are likely to maintain a healthy weight. Make conversation about something that makes them laugh and keep mealtime fun.
3 – Try for Two Food Groups in a Snack
Pair a string cheese with a piece of fruit or spread nut butter on a 100% whole wheat mini-bagel.
4 – Make Mealtime a Positive Experience
Talk to your children about the color, feel and flavor of foods in a way that makes them appealing. Discourage negative comments about foods during meals.
5 – Develop Taste for a Variety of Foods
When young children develop a taste for more types of foods, it is easier to plan meals. That said, it may take several tries for a child to accept a new food.
6 – Food Shopping
Use a trip to the supermarket as an opportunity to talk about where foods come from and how they grow. Healthier, less processed foods such as fruits, vegetables, proteins and dairy are found around the perimeter of the store.
7 – Let Children Practice Serving Themselves
Prepare some smaller cuts of meat or fish and offer small serving utensils so they get just enough during meals. Encourage them to ask for more if they are still hungry. The Expert Committee on Prevention and Treatment of Child and Adolescent Overweight and Obesity suggests allowing a child to self-regulate meals and to avoid overly restrictive behaviors.
8 – Help Them Know When They Are Full
Encourage your child to stop eating when full rather than when the plate is clean. Try to rate how full you are and ask your child to do the same. Teach them that it takes 20 minutes to register that your stomach is full.
9 – Beverages are Important Too
Water will help to quench a child’s thirst, and milk provides nutrients for growth. Offer water or fat-free or low-fat milk as beverage choices instead of sugary drinks such as soda or fruit punch.
10 – Reward with Attention, not Treats
Rewarding children with sweet desserts or snacks may encourage them to think that treats are better than other foods. Comfort and reward with care and praise, not food.