- Don’t nag, its okay if they refuse new foods initially, introduce the food again in a few weeks.
- Serve water, low-fat milk or 100% fruit juice more often than sugar-sweetened sodas and
- Set a regular time for family meals
- Limit the amount of added sugar in your child’s diet.
- Look for whole grain cereals and breads with at least 4 gram of fiber.
- Demonstrate how fun it is to try new food. Trying new foods will help your child become a good eater.
- Try to arrange the fruit bowl so you have many different colors showing- make it a game.
- Choose and prepare foods with less salt. Most adults and children consume more sodium (salt) than their body needs.
- Eat together as a family for at least one meal a day. Change it up and try a picnic for dinner.
- Food labels are a great way to learn how some foods are better for you than others.
- Let the kids help put the fruit or vegetable into the grocery cart.
- Most kids eat too much salt. Keep the salt shaker off the table.
- Make sure your child eats breakfast. Breakfast provides children with the energy
they need to listen and learn in school.
- Take an outing to a local farmers market to teach kids about where their food comes from. See what fruits and vegetables are in season.
- Actually, turn off the TV at mealtime so you can talk and share the events of the day.
- Try new recipes, often kids will try vegetables when mixed with other foods or special sauces
- Involve your child in cooking and preparing meals.
- Offer fresh fruit for dessert.
- Have a contest on which plate is the most colorful (fruits and vegetables in a rainbow of
- Don’t get upset if they don’t like the food or meal, don’t take it personally.
- Introduce new foods, vegetables and fruits at mealtime.
- Encourage your child to put a small quantity of vegetables on their plate, even if they won’t eat it.
- Ask them “What is this banana telling us?” “Is it ready to eat yet?” “Should we pick that
- As they are putting away the fruits and vegetables, guess where they came from.