It only seems right to end this series with a post about how to pass on good habits to the next generation. We all have contact with children and young people at some point, and one of the most valuable things we can teach them is how to look after themselves. This doesn't mean going around telling people what they should be doing differently, this is about being a good example.
The foundations of a child's health habits are taught before we might consciously begin teaching them.
In the following article we will consider the following:
#1 Early Habits
Our first experiences with food set the foundations for our future relationship with eating. The process of weaning a baby onto solids can be daunting, however it doesn't need to be overly complicated. The best approach is to choose a method that fits with your schedule and family mealtimes.
Creating a relaxed eating environment is as important as the meal itself.
Here are some golden rules:
Avoid stressful mealtimes - don't over complicate meal preparation: keep it simple.
Begin weaning with a focus on vegetables, rather than just fruits. This can help increase acceptance to bitter tastes.
Don't force a child to finish if they have had enough - a good solution for older children is to allow them to self-serve their own portions. Babies and children are excellent at self-regulating their intake. When they have eaten enough, they will let you know!
Expose babies to as many different foods/tastes as possible. Creating a taste-memory for different flavours/textures is vital for helping with dietary variety later on.
Encourage babies/children to re-try previously rejected foods - if they still dislike it, then you can let them know that it is okay, praise them for trying it and let them know you will try it another time. Repetition is key.
Avoid using sweet/junk foods as a reward, or withholding them as a punishment. Doing so can turn them into a high-value item that may lead to a misplaced association with the feelings of happiness, deserving and comfort.
If you are looking for healthy recipe inspiration for weaning, please see our shop where you can buy a copy of the recipe book we contributed to alongside the highly popular Instagram page Baby Food Universe.
#2 Cooking and food preparation
Historically, many people learnt to cook by helping their grandparents/parents in the kitchen. This skill is being lost because our lives aren't as they were. Many people no longer live near their extended family, so time with extended family can be limited. Plus, when both parents work, there is an added time-pressure that means meals need to be quick to prepare and (the reallity is) it is easier to do this without a child by your side.
Time is a luxury, and cooking is usually at the bottom of the list when it comes to how to spend any spare time.
The aim of this post isn't to make parents feel pressure to involve their child in preparing every meal. We want to address this from a more realistic angle. By talking about ingredients, involving them in food shopping, asking for meal ideas or simply picking recipes from books, the child is learning. At each age/phase there are ways to create learning moments that will support good nutrition habits later on.
We have created an infographic with a few ideas of how to incorporate healthy eating habits in children:
Getting children to think about what they are eating doesn't have to turn into a complex discussion. Simply offer them some fun and unusual facts about different foods to keep them engaged, and perhaps make them interested in what they eat.
Here are some unusual/interesting facts that you can use to get kids thinking about food/nutrition:
#3 Mirroring
Think about your own beliefs regarding food, nutrition and body image. How much of what you feel/believe/think today is because of something you heard from a relative or friend when you were younger? Before trying to teach good nutrition habits to children, it is always good to think about what we actually believe ourselves.
What did I hear as a child that has influenced my eating behaviours today?
Am I encouraging positive habits through my own behaviours?
Do I make negative comments about my body or certain foods?
The ultimate question is:
Do you want the young people around you to have the same relationship with food as you do?
If the answer is no, then it is a great time to address your own beliefs and actions around food, eating and body image. Children mirror and absorb everything we say, every comment we make adds to their own beliefs and understanding. To prevent any unwanted habits from being adopted by the next generation we first need to question and address our own beliefs and habits.
If this is something you wish to work on, please take a look at our previous posts that include free, interactive self-help worksheets, such as: "self-care and eating", "your eating type", "recognising the need for change" and "snacking". Alternatively, our Guided Self-Help for Eating Difficulties sessions might be on interest if you want to work on your own eating habits in a greater depth.
#4 Feeding Difficulties
If a child begins to refuse certain foods it can be highly stressful for everyone involved. Sometimes the reason for food refusal is unknown, occasionally it can be linked to a medical diagnosis, and sometimes it can be linked back to a specific event that has caused the child to associate certain foods with pain/anxiety/illness.
Whatever the reason for eating difficulties in children, everyone that is involved in the care of the child needs to work together. With severe cases of food refusal, it is essential that a specialist team is involved to ensure adequate nutrition is obtained by the child. For more information about resources available to you in your local area, please speak to your child's paediatrician.
There are a few things you can do to avoid a child developing a complicated relationship with food:
Be a good role model. Your actions and words are crucual.
Avoid labelling foods as "good" or "bad" or using them as a reward/punishment.
Enjoy involving children in food shopping, meal planning and (when possible) cooking.
Make healthy foods the most accessible.
Teach children mindful eating - i.e. how to recognise signs of hunger and fullness (avoid eating infront of screens or when distracted).
Create a regular meal schedule and avoid missing meals. This is particularly important for growing and active children.
Offer young children a wide variety of (age appropriate) foods.
Eat together with children at mealtimes. They learn from your actions and food choices.
Talk about the health benefits of different foods. Offer small, interesting facts - it doesn't need to be complicated.
If a child gains weight, look how (as a family) you can make some small changes together. Try to avoid making this just about the child, when the whole family focuses on increasing physical activity or reducing sweet snacks there is a higher chance of long-term success for the child. This helps avoid the shame or negative feeling that it is something they have to address alone.
Have you decided that you would like to address your eating habits? If you want guidance and support through adopting new habits, you can click this link to book a free call to see how we can help you.
If you have found any of these tips useful, please comment below, we love to hear from you! Sign up for our e-newsletter and be informed when there is a new blog post.
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