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Changing the Family Diet

We all get stuck with habits that were formed early in our life. This includes the type of food we like to eat. You may already be only too well aware just how hard it is to change an ingrained eating habit.

Obviously getting off on the right foot early on is a big help, but I know from my own personal experience sometimes we only become aware of a problem after it has developed. Let's face it most of us would rather eat an ice cream than a plate of broccoli. If this does not apply to you then you are one of the lucky ones!

Changing a child's diet can be hard going. If you have a boy or girl who will simply not eat vegetables or think that fruit are alien objects then you are certainly not alone. You could well be one of the majority in fact.

If you look at your children and decide that a change of diet is called for then the first thing you are going to need is patience and lots of it. Personally I recommend trying to bring about slow change rather than starting a revolution. I have seen plenty of television programs where the old diet has simply been replaced by a new, highly nutritional one. There is normally a high level of resistance to this. While this may make good television having your children rebel every mealtime can be extremely wearing.

Educate First
Nobody likes simply being told what to do or what is good for them. A positive first step is to start talking about the food you eat with your children. I would suggest trying to move a conversation towards food and diet rather than making a big deal of it. Try to stress the benefits of eating more fruit and vegetables.

If your children are interested in sports even if they do not actively join in themselves talk about the diets their heroes are likely to eat. Modern sports science means that today's top footballers and athletes are far more likely to be found tucking into meals that include plenty of fruit and vegetables than tucking into oversized burgers. If your children find sports and games a struggle at school explain to them that eating healthily can help to make sports easier for them.

Certainly as children get older you may find it easier to persuade them. Eating well helps them to look good. For a teenager this comes very high on their list of priorities.

Involve the Children
When talking to your children about food ask them if there are any fruit and vegetables they would like to try. They are more likely to eat food they have selected themselves than any choices made for them.

Parental Example
To some people this may sound like bad news, but you are far more likely to succeed if you set an example. If your own diet could be improved then you can also benefit from joining in. Children are far more likely to eat more healthily if they see their parents doing so. This applies to both parents. It is far easier to improve diet as a family than on an individual basis.

Peer Example
Ask other parents what their children eat. If you find friends your children look up to who eat well then invite them over and feed them. Watching people they admire eating healthily can have a big impact.

Try Different Ways of Cooking Food
Not all vegetables need to be boiled. Stir fries and roasting vegetables can gives different tastes. One advantage of lightly cooking vegetables is that they take longer to break down after they have been eaten. This means that children stay fuller for longer and are less likely to be tempted by snacks in between meals. Studies have found that soups have the same effect. Serving vegetables in a tasty soup can also help you to hide the taste to a degree while your children are acclimatising to change.

Switch to Low Fat Products
A simple way to decrease the levels of fat anyone is consuming is to buy low fat versions of products. It can take awhile to get used to the difference in taste, but it is worth it in the long run. Be aware that studies have shown there is no benefit in feeding children under two years old low fat products.

Slowly but Surely
As I mentioned above I would recommend introducing any new regime slowly. Try adding an extra vegetable or piece of fruit to a meal. You can also try adding juices made from fruit or vegetable. To start with I would recommend selecting sweeter fruits and vegetables. Trying more bitter foods such as celery or cucumber may defeat you before you get started.

Hand in Hand with Exercise
To get the most out of a change in diet extra exercise is also important. Once again any children who do not enjoy being active are far more likely to get involved if their parents join in too.

Setting Targets and Goals
Little things can make a big difference. Something as simple as a star chart can help to galvanise a child under ten to give it a go. Always stay as positive as you can and praise your children for any progress they make. Try not to be hard on them if they slip. The same applies to you if you are trying to change your diet. Give yourself plenty of credit when it goes well. You could also consider arranging a treat for the whole family if you hit your target. It does not have to be expensive, just something everyone enjoys.

NOTE: The health section of Parenting.co.uk is not to be used as a substitute for your GP; if your child is ill then seek the advice of a qualified doctor or other health professional without delay.

 

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