As a child psychologist, I often hear from parents about the challenge of getting their toddlers to eat healthy foods. It’s a common struggle that many families face, especially when children seem to always want popular (and often less nutritious) options. But the good news is that you can guide your child toward healthier eating habits with a little patience, creativity, and a plan.
Introducing healthy foods to young children doesn’t have to be a battle. Lets make your own step by step plan.
1. Start Early, but Take It Slow
The earlier you start offering healthy foods, the better. Studies show that young children are more likely to accept new foods when they are introduced before the age of two. However, don’t fret if your little one doesn’t accept the food in the first go, they would need multiple trials and that is OKAY! Infact, a study in the Journal of the Academy of Nutrition and Dietetics found that repeated exposure to a new food increases the likelihood of acceptance over time. Even if they refuse the food initially, simply offer it again after a few days, without building the pressure for them or you!
Pro tip: Don’t force your child to try something new. Instead, offer the food in small amounts alongside familiar favorites.
2. Model Healthy Eating Habits: Baby sees, baby does
As a parent, you have a powerful influence on shaping your child’s eating habits. Studies consistently show that children are more likely to eat healthy foods when they see their parents eating them.
When you sit down for meals, make sure you are enjoying the healthy foods yourself. If your child sees you eating a colorful salad or enjoying healthy food, they may be more likely to try those foods themselves. Try saying things like, “I love this crunchy carrot”. This helps create a positive association with the food.
3. Involve Your Child in Meal Preparation
Children are more likely to eat foods they helped prepare. Allow your child to be part of the cooking process by giving them small tasks like washing veggies, stirring ingredients, or arranging food on the plate. A study published in Appetite found that children who help in the kitchen tend to have more positive attitudes toward healthy foods.
By involving your child in meal prep, you not only create a sense of ownership and accomplishment but also make the experience more enjoyable.
Pro tip: Remember, if a child is helping you in the kitchen, chances are there will be a bigger mess than usual. Make sure you do not let that spoil the experience, be patient! Involve your child in cleaning up as well.
4. Be Patient and Consistent
It’s important to remain patient throughout the process. Research consistently shows that children may need to be exposed to a new food up to 10–15 times before they’ll accept it. So, don’t be discouraged if your child refuses a new food several times. Keep offering it in different forms and combinations, and celebrate small victories when your child does take a bite.
Try not to show frustration or disappointment when your child refuses to eat something new. Stay calm and offer alternatives without making a big deal out of it. Keep mealtimes relaxed and low pressure and do not bombard your child with large quantities of new things.
5. Avoid Using Food as a Reward or Punishment
One of the most important things to remember is not to use food as a tool for control. For example, avoid telling your child, “You will get chocolate if you eat your daal.” This can send the message that the daal is a barrier or task that needs to be accomplished, and chocolate is a reward, thereby creating an unwanted association.
Introducing healthy foods to young children is a gradual,slow process that may challenge your patience at first, but will get you much greater returns in time. Remember that your child’s eating habits will evolve over time, and with your guidance, they will develop a positive relationship with healthy foods that will last a lifetime.