Kids and food

Good food habits start in the home, and parents are important in that process. Depending on their age, many children know the healthful eating basics. And most know that they need to eat smart and move their bodies to stay healthy. The challenge is turning their knowledge into smart eating practices.

Children learn their food habits by watching others - not just parents, but also friends. For parents: Your food choices and lifestyle habits help set your children's food decisions and behavior.

• Keep a regular meal schedule: When meals aren't regular or when meals are missed, children tend to snack more heavily throughout the day, so they're less hungry at mealtime.
• Take the time to plan your family’s weekly meals.
  • Try cooking larger amounts and freeze some meals for those extra busy days. 
  • Use a slow cooker.
  • Take advantage of pre-cut veggies and bagged salads.
  • Plan to use leftovers in lunches or another meal. 
• Empower your kids: Involve kids in planning meals and snacks. Encourage your children to try new foods without forcing or bribing them. Keep fresh fruit on the counter where kids can see it. Wash and cut up veggies, so they're ready to eat.
• Eat as a family: Aim for all family members to eat together at least once a day. Cook fast and eat slowly, allowing time for you to pay attention to feeling full. If your family is always "on the go," designate family dinner nights.
• Snacks can be healthy: Chosen carefully, snacks can supply nutrients that may be missing from the rest of the day's meals. Children enjoy foods with sensory appeal: brightly colored fruits and vegetables; freshly cut watermelon; soft, creamy cheese with crisp, crunchy crackers. Offer snacks two hours or more before meals, that way kids will be hungry at mealtime.
• School lunches: Your child will eat around 170 lunches at school each year so a nutritious lunch is important. But, you want to be sure your child isn’t trading away your nutritious creations. Ask your child what he or she wants to eat.  Children tend to eat better if they are involved in planning and packing their lunches. 
• Make foods easy to eat.  Peel, slice, and cut food into child-sized portions whenever possible.  Melon cubes or baby carrots are a lot more appealing than a whole piece of fruit.  Packaged foods may be convenient, but try to limit them, as most are lower in nutrition.  Examples of store-bought snacks that pass the grade are: fruit cups, packed in water or juice; dried 100% fruit bars; yogurt cups/tubes; cheese strings; and peanut butter. 

For more information on family and children’s nutrition, contact a Community Nutritionist through your local health unit.  The Dietitians of Canada website has additional information and handouts for parents including Canada’s Food Guide to Healthy Eating and Canada’s Physical Activity Guide for Children and Youth: www.dietitians.ca/child/content/resources/index.asp.