Nurturing a Healthy Relationship with Food: Essential Tips for Parents

As parents, we strive to instil good values in our children, such as honesty, compassion, and respect. However, we often overlook the importance of teaching them about maintaining a healthy relationship with food. Michele Carelse, our Clinical Psychologist, offers guidance on how to help your child develop a positive attitude towards food and prevent potential eating problems or disorders in the future.

The Reality of Convenience Foods

"Do you want KFC, Steers, or shall we go to the Spur for dinner?" Many of us can relate to the ease of opting for a quick, convenient, and often unhealthy meal. Our busy lives can make it challenging to prioritise healthy eating habits, but it’s essential for our children's development.

Research shows that children model their eating behaviours based on how their parents approach food. By demonstrating a healthy attitude towards eating and teaching our children to appreciate and respect food, we can help them make better food choices and develop a positive body image. Here are Michele Carelse's top tips for fostering healthy eating habits in your children:

Teach Healthy Choices

Encourage your child to explore various foods, especially healthy options like fresh fruits, vegetables, proteins, and healthy fats. Younger children can be picky, often turning up their noses at vegetables. Allow them to taste new foods and express your own excitement about enjoying healthy meals. Research indicates that children might need to try a new food as many as ten times before they accept it. While this may seem daunting, persistence pays off!

Offer a variety of healthy options without forcing your child to eat anything. Studies show that when children have access to a balanced diet over time, they naturally gravitate towards healthier choices, as long as junk food isn’t overly available.

Be a Role Model

Children learn from their parents. If you frequently diet or express negative feelings about your body, your child may adopt similar attitudes, which can lead to guilt and poor body image. Avoid negative self-talk in front of your children and focus on promoting a healthy relationship with food. This sets a foundation for them to develop a positive body image and self-esteem.

Monitor Caloric Intake

Many kids enjoy sugary drinks and processed foods, which can contribute to weight gain. Gradually reduce these items from their diet and encourage them to drink water, eat fresh fruits and vegetables, and choose healthier homemade snacks like pizzas or wraps.

If your child struggles with weight due to poor dietary choices and inactivity, consider natural remedies like our herbal JuniorSlim, designed to support healthy weight management for children.

Establish Regular Mealtimes

Make family meals a priority. Eating together allows everyone to engage in conversation and enjoy their food mindfully. This practice not only fosters connections but also helps regulate digestion and promote healthier eating habits.

Practice Portion Control

Large portion sizes contribute to obesity. Instead of serving your child adult-sized portions, use smaller plates and bowls to help them understand appropriate serving sizes. Allow them to serve themselves from smaller bowls, promoting independence and portion awareness.

Involve Your Kids

Get your children involved in grocery shopping, meal preparation, and cooking. Teach them about food sources, label reading, and the nutritional benefits of different foods. Consider starting a vegetable or herb garden together, as children who help grow their food are more likely to enjoy eating it.

Make cooking a fun activity by allowing your little one to be the “chef’s assistant.” Equip them with an apron and chef’s hat and let them participate in preparing meals, fostering a sense of pride and accomplishment.

Avoid Using Food as a Reward

Many parents and children equate food with rewards, which can lead to unhealthy associations. Teach your children that while treats are fine, they should be enjoyed in moderation. Be mindful not to use food as a bargaining tool.

Allow Children to Self-Regulate

Let your child determine when they’ve had enough to eat. Forcing them to finish their meals can create power struggles around food and may lead to disordered eating patterns later. If they express fullness or start playing with their food, it’s okay to remove their plate without pressure to eat more.

Conclusion

While teaching your children healthy eating habits may seem challenging, fostering a home environment with healthy food choices and modelling positive behaviours can lead to a balanced diet. If you have any questions or need further advice, please feel free to reach out via email. Together, we can help our children cultivate a lifelong healthy relationship with food.

If you have any health-related questions, please contact us or leave a comment below for FREE advice. We always love hearing from you!