Avoiding battles, improving nutrition

• Published date: 18 April 2024
• Publication title: Star, The

1. Modelling positive eating habits

The most important thing to do is model healthy eating behaviours by eating a balanced diet yourself. It will be very difficult for children to learn to eat vegetables if you don’t eat any.

Children tend learn by what we do, rather than what we say, so loading your own plate up with vegetables will normalise the regular consumption of veges and if you’re lucky they may even try to grab some off your plate.

2. Avoid using dessert as a reward

Many of us grew up being told we needed to eat all of our veges, before we could have dessert. Unfortunately, research suggests doing this will actually discourage them from enjoying vegetables long term. Additionally, using food as reward in general for any type of positive behaviour has been shown in research to increase the risk of obesity and disordered eating.

3. Offer a central platter with at least one item the child will eat

Allow children to choose which foods they want, and how much from a central array of food at the table. This will dramatically reduce power struggles.

You get to decide when and what types of foods are served — a method otherwise known as division of responsibility, by Ellen Satler.

This method of eating has been used extensively to help children who are picky eaters. However, don’t expect results straight away. Persistence is key, and always include something you know they will at least try on the platter, to get them on board.

4. Never force feed your child

Never force...