Dietary habits formed in childhood often last a lifetime. Hui Xin, an accredited dietitian with over ten years of clinical experience and founder of Healthier U – a nutrition coaching and consultancy company, recently shared her expertise at a webinar on nurturing healthy eating habits in children. Here are some of the key insights that were discussed.
5 Key Factors Influencing a Child’s Food Choices
- Establishing an Eating Routine: Children who follow regular meal schedules tend to have healthier diets and maintain a healthier weight than those who snack throughout the day.
- Cultural and Social Food Meanings: Food preferences are often influenced by cultural backgrounds and social beliefs. Children might prefer certain foods because they find them comforting or due to religious practices.
- Food Availability: Fast food is everywhere, making it crucial to promote healthier food options at home to counteract this influence.
- Impact of Food Marketing: Advertising during children’s shows frequently promotes foods with little nutritional value, often using toys and other incentives to attract children.
- Influence of Stress and Emotions: Stress can significantly affect a child’s eating habits and growth. Addressing the root causes of stress can help normalise their eating and growth patterns.
8 Practical Tips for Encouraging Healthy Eating
- Be a Role Model: Children often mimic their parents’ eating habits. Enjoying a variety of healthy foods yourself sets a positive example for them to follow.
- Introduce Diverse Foods: Expose children to various flavours, spices, and ingredients. If they reject a new food, try offering it again later or presenting it differently.
- Involve Kids in Food Preparation: Getting children involved in grocery shopping and meal preparation helps them understand where food comes from and appreciate healthy eating.
- Avoid Using Food as a Reward: Rewarding good behaviour with sweets or junk food can create unhealthy associations with food.
- Don’t Withhold Food as Punishment: Sending children to bed without dinner can make them anxious about getting enough food, leading to overeating.
- Enjoy Meals Together: Family meals provide an opportunity to bond and model healthy eating habits. If weekday dinners are difficult, try to eat together on weekends.
- Educate Without Guilt: Teach children that occasional treats are okay and shouldn’t be a source of guilt. Moderation is key.
- Promote Drinking Water: Encourage children to drink water instead of sugary drinks. Consider a special water bottle to make it more appealing.
How to Ensure That Your Child Eats Enough?
Understand Natural Appetite: Children’s appetites vary as they grow. Don’t force them to eat if they’re full; allow them to follow their natural hunger cues.
Encourage Mindful Eating: Teach children to eat slowly and savour their food. This helps them appreciate the meal and recognize when they’re full.
Strategies to Manage Picky Eaters:
- Show Enthusiasm for the Food: Eat the food first to demonstrate that you enjoy it.
- Make Food Fun: Create funny faces with food on their plate to make it more engaging.
- Offer Choices: Provide a variety of foods to let them choose from.
- Pair New Foods with Favourites: Serve new foods alongside those they already like.
- Be Patient: It can take up to 12 exposures for a child to accept a new food. Don’t give up too soon.
When to Introduce Solid Foods to a Baby?
Babies are typically ready for solid foods when they can:
- Sit upright with good head control
- Pick up food and bring it to their mouth
- Move food to the back of their tongue to swallow
Start with iron-rich foods such as iron-fortified cereals, pureed meats, and cooked lentils. Introduce a variety of foods by the end of the first year to ensure a balanced diet.
Be a Role Model for Your Child
Healthy eating habits formed in childhood set the foundation for a healthy life. By being a positive role model, introducing a variety of foods, involving children in meal preparation, and fostering mindful eating, parents can encourage lifelong healthy habits. Early intervention and positive reinforcement can make a significant difference in your child’s dietary habits and overall health.
Concerned about your child’s health and general development? See a licensed doctor anytime you need on the DA app, for a variety of common childhood conditions. You can also shop a wide range of vitamins and supplements, specially formulated to support your child’s health on DA Marketplace.
About the Dietitian:
Hui Xin is an accredited dietitian of Singapore with over ten years of clinical experience working in various hospitals. She founded Healthier U in July 2019 to empower people to make better diet and lifestyle choices for longer, healthier lives. Hui Xin specialises in weight management, diabetes, cancer, and digestive issues. She believes in overcoming genetic disadvantages with willpower, dedication, and professional support.
