I’ve often been asked how I manage to get my kids to eat healthy foods. It wasn’t always easy since we had our fair share of picky eaters in the beginning. I wanted to establish better eating habits and enjoy meals together as a family.
By rethinking our approach to food and experimenting with different strategies, I discovered a set of “food rules” that really worked for us. Getting my kids involved in meal preparation was key.
If you’re also dealing with picky eaters, it’s essential to examine your family’s attitude toward food. Introducing a variety of foods can help develop good eating habits, and setting some guidelines for meals can make dining together more pleasant.
Many parents assume their children won’t like certain foods, even if they haven’t tried them. “Kid-friendly” options like chicken nuggets and snacks seem to be the default, which can limit their nutritional intake.
It’s important to teach children the right mindset about food, alongside offering diverse choices. I’ve observed that in other countries, kids develop a different, often healthier attitude towards food from an early age. In the U.S., we might need to change both the foods we offer and how we think about them.
I incorporated some cultural insights from my mom’s French background. Her family wasn’t fussy about food, enjoyed a varied diet, and maintained a healthy lifestyle. Applying these practices with my kids made a noticeable difference.
Our “Food Rules” are more like guidelines to encourage positive behavior in food-related scenarios, which we model and practice together. One rule is that no one can complain about food during meals—not that they must eat everything, but there’s no room for negativity.
Food’s primary purpose is to nourish, not entertain, and it’s crucial for children to understand this. Complaining about food can spread among kids, so we discourage it outright.
Although no one is forced to eat if they’re not hungry, everyone is expected to sit with us during meals, maintaining a positive attitude. If negativity persists, they have the option to leave and get ready for bed.
I avoid using food as a reward or punishment. I want to prevent emotional attachments to food, especially given rising obesity rates among children. Instead, we focus on experiences, such as going to the zoo for special occasions.
We don’t use food as a consequence either. It’s not fair to say “eat this or else.” We discipline the negative attitude, not the act of eating.
Family meals are crucial, especially against the hustle culture where eating on the go or in front of the TV is common. We prioritize dining together, particularly for breakfast and dinner, to foster a strong family bond.
While eating, we keep conversations light and grateful to reduce stress and foster mindfulness. It helps improve well-being and encourages slower, more thoughtful eating.
Involving kids in the cooking process also boosts their interest in trying new foods. From planning meals to shopping and cooking, their participation makes them more likely to try different foods.
In my family, everyone eats the same meal. From a young age, my kids ate smaller pieces of what we’re having, which reduced food battles. If I serve something new, it’s without fuss, just with a positive attitude.
I offer them one small bite of each item on the plate. If they don’t enjoy it, I encourage them to try it again another time, explaining their tastes might change as they grow. This keeps the pressure low but sets positive expectations.
Skipping meals isn’t treated as negative. Allowing normal hunger til mealtimes helps prevent constant snacking, and hunger encourages them to try new foods. A child choosing not to eat can miss out but quickly learns to come to the table with a positive mindset.
I noticed how people in France eat smaller but richer meals, enjoying quality food without obsessing over it. We try to do the same, focusing on nutrient-dense, homemade meals that nourish and satisfy.
Cooking at home does take time, but I consider it worthwhile for the nutrition it provides. I even prepare meals in batches over the weekend to make weekdays smoother, and as the kids help out, it saves even more time.
Changing our family’s food perspective was a journey, but it’s turned picky eaters into healthy ones. You are the best role model for your kids, and they learn from your relationship with food. Soon, picky eating will be a distant memory!
Do your kids enjoy trying new foods, or is it a struggle? Share your experiences and tips with us!
