Habits developed during childhood often shape the habits we have in adulthood. So, if you want your child to grow into a healthy eater as an adult, the eating practices and patterns they adopt now matter. Research suggests that embracing healthy eating habits as a family can help reduce your child's risk of being overweight or developing obesity now and later in life.
You don't need to set up dietary restrictions or strip the household of every non-nutritious food to promote healthy eating. Instead, consider implementing some healthier behaviors at mealtime.
Here are six mealtime habits to try:
1. Eat together as a family
Kids who eat with their families at least three times a week see physical, emotional and academic benefits. Family meals can reduce your child's stress, boost their self-esteem and make them feel more connected within the family unit. Research also suggests that how often you eat together as a family may directly affect how well your family functions — specifically how well you communicate, connect and problem-solve.
When adding more family meals to the schedule, remember that the meal you gather for doesn't always have to be dinner. If weeknights are hectic, think about making Sunday breakfast your family time. Try to gather for family meals, even if every family member can't be present. The goal is to make eating together as a family the norm, not a special occasion.
2. Get the kids involved in the kitchen
When kids are involved in the mealtime process, they are more likely to embrace new foods and the concept of eating together. It may even help them appreciate a healthy home-cooked meal.
Some ideas for kid-friendly kitchen jobs include:
- Setting or clearing the table
- Serving the food
- Planning the week's menu
- Helping with food prep or cooking
- Shopping for groceries or helping to put them away
As your children get older, their jobs can change so that they stay interested. Younger kids may be excited to set the table or stir ingredients, while teenagers can cut vegetables and choose new recipes to try.
3. Separate screen time from mealtime
Eating in front of any screen — whether television, computer or phone — is not a good idea. Focusing on a screen may cause you to miss fullness cues and overeat. Research suggests that overeating while watching a show or video may stem from the advertisements and food signals on the screen. Screens also interfere with the socializing that typically accompanies meals.
Make it clear that mealtime does not involve screen time. When you sit down to a family meal, make sure that televisions, computers and games are completely turned off — even if they are in other rooms — so that no one is tempted to eat quickly to return to their screen.
4. Model positive eating habits
Your kids notice how and what you eat, so it's important that you set a good example.
Good eating habits to model include:
- Eat whole foods: Include a variety of nutritious options throughout the day, such as protein, vegetables, fruits, whole grains and healthy fats.
- Pay attention to portions: Create a healthy plate by filling one-half of the plate with non-starchy vegetables and fruits, one-quarter of the plate with lean protein and the last quarter of the plate with whole grains or healthy starches. Use healthy fat as a garnish.
- Rethink the drinks: Skip sugary drinks and alcohol and drink only water or plain low-fat milk during meals.
Also, don't be afraid to leave food on your plate when you get full. Kids should see that eating to fullness is more important than finishing all the food.
5. Use positive food language to avoid diet culture
Weight stigma and diet culture are difficult to avoid. But if you talk about food and body image in a positive way at home, it can help your child develop a healthier relationship with food.
Diet culture labels food as good or bad and promotes restrictive eating. You can replace that language with more positive wording, such as:
- Instead of trying to "lose weight," say that you are "focusing on your health."
- Instead of saying, "I shouldn't eat that," talk about enjoying a balanced diet that includes the foods you love.
- Instead of "sticking to a diet," talk about your food choices as nourishing your body.
Teaching your child about feelings of fullness is essential, and you can do that without making them feel self-conscious about the amount they eat. If a child asks for a second helping, avoid telling them that they've already had enough. Instead, try saying, "You must be really hungry tonight," which makes their hunger acceptable and gently reminds them that eating is about hunger.
6. Bundle family meals with movement
Children need a lot of physical activity. The Centers for Disease Control and Prevention suggests:
- Ages 3 to 5 should be active throughout the day
- Ages 6 to 17 should get at least 60 minutes daily
You can sneak in some extra exercise for the whole family by taking a short walk after your family meal. In fact, walking for just five to 10 minutes after a meal can help your body manage blood sugar spikes.
To keep the post-meal walk fun for everyone, try:
- Adding variety by taking a pet or changing up the destination
- Taking turns choosing a conversation topic, such as "which animal would you like to be" or "name a place you want to visit"
- Turning it into a game, such as I Spy, 20 Questions or Follow the Leader
