Feeding kids well can be a daily challenge, especially when you're dealing with picky eaters or kids who crave junk foods. Fortunately, most kids grow out of these phases.
The key is to be patient and help your kids develop a positive attitude about all foods, so they can learn to enjoy many different foods and make healthy choices. Here are some tips to foster healthy attitudes about food:
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Be positive about all foods.
Avoid classifying foods as "good" or "bad." Instead, encourage your kids to eat more "everyday" foods, like low-fat milk and yogurt, fruits and veggies, whole grain breads and cereals, and lean meats. If you make "sometimes" foods like cookies, chips, and cupcakes off-limits, kids tend to crave these even more. Instead, save "sometimes" foods for treats and balance these with the "everyday" foods.
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Keep a variety of nourishing foods available.
Then let your kids practice deciding what to eat and how much. When youngsters are allowed to listen to their own cues of hunger, fullness, thirst, and taste, they are naturally able to self-regulate how much to eat. Keep in mind that as your child's rate of growth varies, so will his or her appetite.
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Set a routine for eating.
Establish a time and place for eating, and eat meals as a family whenever possible. Kids tend to eat more fruits, vegetables, and dairy foods at meals shared with their families. Keep the focus on meals and snacks rather than eating while watching television, playing video games, or working on a computer.
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Respect food preferences.
Kids are often fearful of trying new foods and it may take as many as ten tries before some kids will learn to eat new foods. Try serving foods, like vegetables, in different ways to encourage your kids to develop a taste for new foods. Taste buds mature as kids grow, so keep trying!
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Get kids involved in planning meals and snacks.
There's no doubt that kids are more likely to eat foods that they help plan and prepare. Give kids simple tasks to help with shopping, preparation, and clean-up. You can even let them "play with their food" (within reason!) to help them get familiar with different tastes and textures.