Most parents are concerned at one time or another that their child’s eating habits may not be good enough to stay healthy. Some children ask for the same foods over and over again, some may refuse to try anything new, some may avoid all varieties of a kind of food, and some may constantly demand snacks. You may wonder why an entire serving of peas is eaten one day and the next week it is completely refused. Children simply eat what they like and leave the rest.

The following are some tips to assist in building positive eating habits in your children. With the many eating disorders and childhood obesity at an all time high, these tips may be a useful tool.

Attempt to make eating a pleasant experience. Engage in agreeable conversation at mealtimes. Family meals are a comforting ritual for both parents and kids. Children like the predictability of family meals and parents get a chance to catch up with their children. Kids who take part in regular family meals are also:

• More likely to eat fruits, vegetables, and grains
• less likely to snack on unhealthy foods
• less likely to smoke, use marijuana, or drink alcohol

In addition, family meals offer the chance to introduce your child to new foods and find out which foods your child likes and which ones he or she doesn't.
 
Teens may turn up their noses at the prospect of a family meal - not surprising because they're trying to establish independence. Yet studies find that teens still want their parents' advice and counsel, so use mealtime as a chance to reconnect. Also, consider trying these strategies:

• Allow your teen to invite a friend to dinner.
• Involve your teen in meal planning and preparation.
• Keep mealtime calm and congenial - no lectures or arguing.

Healthy eating habits are one of the most important lessons a child learns. Most parents struggle with managing good eating habits and nutrition for their children of all ages. Parents and caregivers can work together to establish an understanding and a plan of action for each child’s nutritional needs.

Creating Healthy Habits

Start your daily routine by making breakfast a non-negotiable meal. Breakfast is necessary to provide the nourishment and energy for an active day. Studies show that children do better in school when they begin the day with breakfast.

Include your child as much as possible in meal planning and preparation. He is more likely to eat foods that he has helped to put on the table. Cooking at home and at school encourages curiosity and motivation to try new foods. Set an example yourself by eating a well-balanced meal with your child.

The mealtime environment has a lot to do with how your child will feel about food. Children can adapt to any eating schedule but you should try to establish a routine that takes into consideration your family’s jobs, school and activities. Try to keep the times and location of your meals consistent. Keep the meal itself as the main event by reserving the use of toys, telephone calls and television for later.

To reinforce balance and moderation in what your child eats, help him think of some foods such as fruit as being important everyday, and other foods such as chips as being occasional treats. Prepare foods in a variety of ways. Your child may prefer a raw bean instead of a cooked one, broccoli with a cheese sauce, or carrots sticks dipped in Ranch dressing.

Snacks

Snacks are an important and necessary part of children’s diets because they provide necessary calories and maintain energy for children between meals. Children are often hungriest in the afternoon after school and in the evening. Offer snacks at regular intervals between meals. This will not encourage your child to eat on demand all day or refuse a meal because he knows a snack is soon to follow. Be sure to have plenty of healthy snack choices such as fruit, yogurt, or veggies and dip available at these times. Snacks should not replace a meal but provide a valuable supplement.

Who’s In Control?

Many parents struggle in trying to control their child’s food intake. Your child may not be eating enough of certain foods or too much of others, is wasteful of food, or unwilling to try new food choices. These general guidelines may provide some practical help:

• Your job is to offer healthy food choices. If your child is a picky eater, you cannot force him to eat. Studies  indicate that children will eat what they need and how much they need if there is good food to choose from.
• Try to be flexible on what your child chooses to eat. As well as regular breakfast foods, consider that a bowl of soup, a peanut butter sandwich, or last night’s leftovers may offer her a nutritious meal for breakfast.
• Children don’t need a balanced diet everyday. Watch your child’s eating habits over a week’s time. Typically children will take in what their bodies need to have.
• Offer your child small servings and encourage him to ask for more.
• If your child routinely rejects certain foods, do not feel obligated to offer a substitute. Your child may expect that a favorite food will always be available if they reject a new one.
• Avoid using certain foods such as dessert as a reward for your child eating part of a meal she didn’t like or for cleaning her plate. Food is not a reward or a bribe and children should not perceive that some foods are better than others.

Stay away from insisting your child have "a clean plate". Respect your child’s ability to determine when he is finished eating.

Parents and Child Care Providers as Partners

Parents and child care providers can work together to be certain that a child’s food needs are met and that good eating habits are encouraged. Other adults and children with whom your child eats can be very influential. Talk to your child’s provider about the food habits that are important to your family and what your routines are at home.

Communicate often about new foods your child has tried and regularly update your provider about the foods your child is willing and not willing to eat. Together you may expand upon the variety of foods your child will accept through repeated offerings both at home and at school.

Children who have food allergies will require some careful planning. Some children can have severe allergic reactions and others may only have minor skin irritations. Parents and child care providers must work together to customize a plan for each child.

Good nutrition and a balanced diet will help your child grow up healthy. Whether your kid is a toddler or a teen, you can take steps to improve nutrition and encourage smart eating habits. Five of the best strategies are:

1. Have regular family meals.
2. Serve a variety of healthy foods and snacks.
3. Be a role model by eating healthy yourself.
4. Avoid battles over food.
5. Involve kids in the process.

But it's not easy to take these steps when everyone is juggling busy schedules and convenience food, such as fast food, is so readily available. Here are some suggestions to help you incorporate all five strategies into your routine:

Family Meal 

What counts as a family meal? Any time you and your family eat together - whether it's takeout food or a home-cooked meal with all the trimmings. Strive for nutritious food and a time when everyone can be there. This may mean eating dinner a little later to accommodate a child who's at sports practice. It can also mean setting aside time on the weekends, such as Sunday brunch, when it may be more convenient to gather as a group.

Stocking Up on Healthy Foods

Kids, especially younger ones, will eat mostly what's available at home. That's why it's important to control the supply lines - the foods that you serve for meals and have on hand for snacks. Follow these basic guidelines:

• Work fruits and vegetables into the daily routine, aiming for the goal of 5 servings a day.
• Make it easy for your child to choose healthy snacks by keeping fruits and vegetables on hand and ready to eat. Other good snacks include yogurt, peanut butter and celery, or whole-grain crackers and cheese.
• Serve lean meats and other good sources of protein, such as eggs and nuts.
• Choose whole-grain breads and cereals so your child gets more fiber.
• Limit fat intake by avoiding deep-fried foods and choosing healthier cooking methods, such as broiling, grilling, roasting, and steaming.
• Limit fast food and other low-nutrient snacks, such as chips and candy. But don't completely ban favorite snacks from your home. Instead, make them "once-in-a-while" foods, so your child doesn't feel deprived.
• Limit sugary drinks, such as soda and fruit-flavored drinks. Serve water and milk instead.
By drinking milk, kids also boost their intake of calcium, which is important for healthy bones. That means 800 milligrams (mg) a day for kids’ ages 6 to 8 and 1,300 mg a day after age 9. To reach the 1,300-mg goal, your child could have:
• 1 cup (237 milliliters) of milk (300 mg of calcium)
• 1 cup  (237 milliliters) of calcium-fortified orange juice (300 mg of calcium)
• 2 ounces (57 grams) of cheese (300 mg of calcium)
• 1 cup (237 milliliters) of yogurt (315 mg of calcium)
• 1/2 cup (118 milliliters) of cooked white beans (120 mg of calcium)

How to Be a Role Model

The best way for you to encourage healthy eating is to eat well yourself. Kids will follow the lead of the adults they see every day. By eating fruits and vegetables and not overindulging in the less nutritious stuff, you'll be sending the right message.

Another way you can be a good role model is by limiting portions and not overeating. Talk about your feelings of fullness, especially with younger children. You might say, "This is delicious, but I'm full, so I'm going to stop eating." At the same time, parents who are always dieting or complaining about their bodies may foster these same negative feelings in children. Try to keep a positive approach when it comes to food.

Don't Battle Over Food

It's easy for food to become a source of conflict. Well-intentioned parents might find themselves bargaining or bribing kids so they eat the healthy food in front of them. A better strategy is to give kids some control, but to also limit the kind of foods available at home.
Kids should decide if they're hungry, what they will eat from the foods served, and when they're full. Parents’ control which foods are available to the child, both at mealtime and between meals. Here are some guidelines to follow:

• Establish a predictable schedule of meals and snacks. Kids like knowing what to expect.
• Don't force kids to clean their plates. Doing so teaches kids to override feelings of fullness.
• Don't bribe or reward kids with food. Avoid using dessert as the prize for eating the meal.
• Don't use food as a way of showing love. When you want to show love, give them a hug, some of your time, or praise.

Get Kids Involved

Most kids will enjoy making the decision about what to make for dinner. Talk to them about making choices and planning a balanced meal. Some children may even want to help shop for ingredients and prepare the meal. At the store, help your child look at food labels to begin understanding nutritional values.

In the kitchen, select age-appropriate tasks so your child can play a part without getting injured or feeling overwhelmed. And at the end of the meal, don't forget to praise the chef.

School lunches can be another learning lesson for kids. More importantly, if you can get them thinking about what they eat for lunch, you may be able to help them make positive changes. A good place to start may be at the grocery store, where you can shop together for healthy, packable foods.

There's another important reason why kids should be involved: It can help prepare them to make good decisions on their own about the foods they want to eat. That's not to say that your child will suddenly want a salad instead of french fries, but the mealtime habits you help create now can lead to a lifetime of healthier choices.

This service area is designed to help USA Fitness Direct users obtain general information and guidance regarding health topics, and includes information compiled from a number of resources. Nothing in this area should be considered authoritative or complete, or medical or health advice. You should consult your physician or other health care professional before making any decision based upon the general information presented here.