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You’re the Leader!
Research has shown that lifelong eating habits and food preferences – both healthy and unhealthy – are learned early. As a parent, YOU have the power to impact your children’s choices, habits, and attitudes toward food – and instill eating habits that will last a lifetime.
Review the chart below to learn about some of the things that you can do as a parent to instill and encourage healthy eating habits in your child.
(Click to expand each heading)
| 1) Select the Right Foods | |
| If you: | Then your child will: |
| Offer a variety of food choices at mealtime | Choose what to eat from the options given |
| Offer water to thirsty kids – even when eating out | Learn to enjoy water at mealtimes and throughout the day, rather than craving sugary soft drinks |
| Leave candy, chips, soft drinks, & cookies at the store | Choose her own snacks from a variety of food group choices: fresh fruit and vegetables; whole grain crackers and cheese; low-fat yogurt; etc. |
| 2) Adopt Healthy Mealtime Practices | |
| If you: | Then your child will: |
| Give enough table time – 20 minutes is reasonable | Eat at his own pace, deciding what to eat and how much to eat |
| Do not force your child to eat | Not eat if she’s not hungry |
| Keep eating time relaxed so your child learns to recognize her body’s signals (hunger and feeling full) | Eat when hungry and stop eating when full |
| Plan regular times to eat – set a regular family meal time and stick to it | Expect a regular routine for meals, allowing him a better chance to eat a variety of foods to get the right amount to grow, stay healthy, and keep a healthy weight. |
| Enforce a strict “No TV” policy during mealtimes | Participate in family meal conversation without worrying about interrupting someone who is “glued to the tube” |
| Drop the “clean plate club.” Place a small amount of food on the plate, and let your child be the one to ask for more. | Decide for herself what to eat and what to leave on the plate. |
| Remove the plate when your child stops eating or says “I’m full” | Learn to stop eating when she’s full |
| Make it a goal to get the whole family together for meals as often as possible. Turn off the TV, resist the urge to answer the phone, and concentrate on enjoying a quiet family meal together with no nagging or complaining | Enjoy mealtimes without feeling rushed (which can encourage overeating); engage in quality conversation with the family |
| 3) Act as a Positive Role Model | |
| If you: | Then your child will: |
| Set a good example – kids watch you while you eat! | Follow your example of healthy eating habits. |
| Avoid “empty snacking” – eating when you’re tired, sad, angry stressed, bored, or while watching TV | Learn to view food as a source of nourishment for the body, rather than an activity that simply fills time or comforts him when he’s upset |
| Read food labels in the grocery store, and also at home before serving. Pay attention to serving sizes on labels. Let your child see and hear you paying attention to the labels. | Notice that food labels can be a good way to gauge which foods are healthier choices than others, and what appropriate serving sizes look like |
| 4) Promote Healthy Attitudes Toward Food, Eating, and Physical Activity | |
| If you: | Then your child will: |
| Do not use food to reward, punish, or appease your child. Instead, reward your child with attention, praise, and kind words; console your child with hugs and talking. | Follow his own hunger cues and eat when hungry, not when he wants to be rewarded (or to avoid being punished) |
| Ask your child to help in food-related activities, such as meal planning, food shopping and selection, meal preparation, and cleanup | Take ownership in the food he eats, which will make him more likely to eat some of the healthy choices you serve. Kids love to help and to feel they had a part in the process! |
| Limit the amount of TV your children watch to no more than 2 hours a day – and be sure to follow the same rule yourself! In addition, you’ll probably find your children are less likely to be influenced by TV commercials for sugary, high-fat foods! | Find other, more active ways to spend her time |
| Plan to exercise together as a family, and work it into your daily routine: walk the dog, go for a bike ride, plan a weekly family hike, play touch football, do household chores together – whatever it takes to get the whole family up and moving every day! | Adopt an active lifestyle, one in which he gets the recommended amount of daily exercise without even knowing it! |
How do you get your child to eat healthy? As the parent, YOU are in charge of the food that comes into the house, gets packed into your child’s lunchbox, and is available for after-school snacks. By “shopping smart” and selecting healthy, nutrient dense foods like fresh produce, whole grains, and low-fat dairy and meat products, and avoiding “filler” foods and drinks which are high in calories, fat, sugar, and salt, you will be taking a huge step towards instilling healthy eating habits in your child.
USDA photo by Ken Hammond
However, all children must also make some food choices on their own – for example, in the school cafeteria, at a friend’s house, or at a fast food restaurant. How can you encourage your child to make good choices when you’re not around? Believe it or not, YOU are the strongest and most influential role model your child has when it comes to food choices and attitudes, and what you do often speaks louder than what you say. By making healthy food choices for yourself, as well as for your family, you will be setting a good example – and even if you don’t think your child is watching, he or she will notice your habits and follow your example.
The material in this section is filled with ideas, tips, and strategies that will help you serve healthier meals, encourage healthy attitudes about food and eating, and deal with special challenges such as eating out and how to handle picky eaters.
Select a topic to learn more.
- Food Recommendations by Age
- Shop Smart
- Quick & Easy Meal Planning
- Soda & Other Drinks
- Snacks
- Eating out with Kids
- Picky Eaters
Additional Resources:
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NOTE: All printouts are provided in PDF (Adobe Reader) format. If you do not already have Adobe Reader, download it now. |
