Keeping the entire household in order is one thing, but trying to cater to everyone’s dietary likes and dislikes, can seem like a nearly impossible feat. In this article, we discuss why it’s important to get the whole family on board with eating well and how to navigate the challenges of picky eaters. Every meal may not be perfect, but we’ll get close to it!
Why Family Nutrition Matters
Nutrition plays a critical role in everyone’s overall health, from the youngest to the oldest. Ensuring that each family member gets the right balance of nutrients helps with growth, energy levels, brain function and emotional well-being. Children who regularly eat breakfast have been shown to perform better academically, with improvements in concentration, memory, and behavior in school.
Interestingly, studies have shown that families who eat meals together tend to consume more fruits, vegetables, fiber and less sugary drinks and unhealthy fats. A Harvard study found that children and adolescents who have frequent family dinners are more likely to eat healthy foods and less likely to be overweight. When the entire family eats well, you set up a foundation for lifelong healthy habits that can prevent chronic diseases, boost immunity and promote a better quality of life.
Getting Everyone on Board
- Lead by Example – Children and other family members are more likely to adopt healthy eating habits if they see you practicing them. Hold yourself to high food quality standards, focusing on consuming an abundance of whole foods 80% of the time, so that the family can begin incorporating the same habits.
- Family Involvement – Involve everyone in meal planning and preparation. With a little assistance and filtering, allow children to choose what dinner will be. Many studies have also highlighted the success in letting children help prep and cook meals, stating that they are more likely to eat fruits and vegetables once they’ve had a say on the matter.
- Educate with Fun Facts – We can get lost in the nuisances of the term “healthy eating”, so it’s important to educate yourself and family on the why behind eating certain foods. From helping maintain a healthy weight to improving energy levels throughout the day, nutrition has very prominent effects on our day to day lives.
- Be Flexible but Consistent – While it’s important to encourage healthy eating, it’s also crucial to be flexible. Not every meal has to be perfect. For instance, if someone in the family dislikes a particular vegetable, try offering it in different forms—roasted, steamed, or blended into a smoothie—until you find an approach that works.
- Healthy Alternatives – Find healthier alternatives for family favorites. For example, if your family loves ice cream, you could make a homemade version using frozen bananas and berries, which cuts down on added sugars and boosts the fiber content.
- Create a Positive Mealtime Environment – Turn off the TV, put away phones, and make mealtimes a family affair. Families who eat together without distractions tend to consume healthier foods and have better communication.
Navigating Picky Eaters
Catering to picky eaters can be one of the most challenging aspects of family nutrition. Patience is a very important characteristic to display, but we’ll also give you a few tips on how to confront and overcome the picky eaters.
- Introduce New Foods Gradually – Offer new foods alongside familiar favorites. Encourage tasting and interacting with the food, but don’t force it. It can take 10-15 exposures to a new food before a child might start to like it, so persistence is key.
- Make Food Fun – Get creative with how you present food. For example, you could arrange slices of cucumber and cherry tomatoes into a smiley face or make a fruit salad with a rainbow of colors. Engaging presentation can make trying new foods more appealing, especially for younger children.
- Respect Preferences but Keep Offering: It’s okay to respect certain dislikes, but don’t give up on offering a variety of foods. While certain foods can be daunting, it’s important to remember that there are different methods to cooking one food. For instance, you can roast, sauté and steam broccoli and get different flavors from each of those cooking methods. Always stay positive and avoid making foods about punishment or reward.
Getting the whole family on board with healthy eating will take a little work, but it’s an important goal to set. It requires patience, flexibility and a willingness to make small changes over time. Remember, it’s not about perfection. Every step towards healthier eating is a victory for the entire family’s well-being.
by Davon Randolph
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