Trying to get your kids to eat better???
I HEAR YA!
Despite what you might expect given my profession, my kids would choose chocolate over carrots any day. Shocking? Not really — I’m being sarcastic!
As parents we often worry too much and spend time forcing meals, which usually leaves everyone frustrated. Sound familiar?
I’m a mom of three boys (ages 6, 4 and 2½) and I’ve tested a lot of strategies to help them eat better. Below are the approaches that didn’t work for us and the ones that did.
Some tactics I tried that DON’T work:
✖️ Begging – “Just have one bite. Pleeease.”
✖️ Bribing – “If you eat the broccoli I’ll buy you a new LEGO set.”
✖️ Coaxing – “Don’t you want to be strong like Superman?”
✖️ Force-feeding – “Just eat the broccoli, it’s good for you.”
✖️ Punishing – “If you don’t eat your vegetables, no TV.”
Some tactics that DO work:
✓ Lead by example – Kids watch and mimic adults constantly. If you want them to choose whole, real foods, model that behavior. I don’t stress when they choose a less healthy option now and then; instead I make sure they regularly see me enjoying balanced meals.
✓ Get them involved – My kids love helping in the kitchen, asking about ingredients and trying things they helped prepare. Even simple tasks like prepping a salad can make them more willing to taste new foods.
✓ Use positive reinforcement – Notice and praise their good choices. A little recognition goes a long way.
✓ Hide veggies creatively – Incorporating vegetables into sauces, patties or mixed dishes can increase intake. They might not know it’s there, but they’re still getting the nutrition.
✓ Don’t deprive – Special occasions, vacations and parties are for enjoying treats. I explain choices when possible so they understand these are occasional, not everyday, foods.
✓ Try again and again – Tastes change over time. Foods you disliked as a child can become favorites later on; persistence matters.
✓ Avoid comparisons – Every child is different. Keep the focus on your own child’s progress rather than comparing to others.
Lastly,
✓ Chill out – The more you stress, the more likely you are to give up and the more resistant your child may become. Relax, trust the process, and acknowledge that parenting is one of the hardest jobs there is.