| Developing life-long healthy eating habits begins at an | | | | memory and alertness in school. |
| early age. Here are 10 useful tips to set your children | | | | Want to solve the picky eater syndrome? Here's |
| up for success: | | | | how: |
| 1. Include three out of the four food guide servings | | | | Be a role model: Children learn from their parents. |
| (see below) from Eating Well with Canada's Food | | | | Chances are a parent who is open to food and trying |
| Guide at each meal. | | | | new things will be more likely to raise a child that will |
| 2. Ensure your child eats three meals a day plus | | | | also be open and willing to try new foods. |
| healthy snacks between meals. In between meals, | | | | Involve your child: Children will often try a new food |
| include two Food Guide Servings for your healthy | | | | if they help in choosing and preparing the meal. |
| snacks. | | | | Divide the responsibility: Parents are in charge of |
| 3. Encourage your child to chew food slowly while | | | | what food is available. The child is in charge of how |
| sitting down. | | | | much is eaten. Do not make separate meals for the |
| 4. Offer higher-fibre whole grains such as | | | | picky eater but allow the child to choose from the |
| whole-wheat bread, pasta and brown rice. | | | | food that is available. |
| 5. Ensure your child drinks at least two glasses of | | | | Do not force your children to finish the food on their |
| low-fat milk (1% or skim) or fortified soy milk | | | | plate: Do not create a fuss if they refuse a certain |
| beverages each day. | | | | food, as this will create a power struggle between |
| 6. Encourage your child to drink more water. Keep | | | | you and your child. |
| juice and sweet drinks to less than one glass per day. | | | | Re-introduce foods: Do not stress if a child refuses |
| 7. Limit fast foods to less than once per week. | | | | certain foods. Often a food needs to be offered to |
| 8. Ensure your child is physically active for at least 30 | | | | a child more than 10 times before he/she will finally |
| minutes per day. | | | | try it and like it, so don't give up after the first few |
| 9. Limit screen time (television, computer, video | | | | attempts! |
| games) to two hours a day or less. | | | | No bribes: Do not reward children with dessert as this |
| 10. Allow your child to stop eating when he/she is full. | | | | implies that eating healthy food is an unpleasant |
| But my kid is a picky eater! | | | | experience. |
| It's normal, so relax! But it is important that children | | | | Make food art: Make food fun by cutting shapes with |
| eat nutritious foods at frequent, regular times so | | | | vegetables, sandwiches, etc. |
| their bodies develop, grow and fight disease. Eating | | | | Dip it: Children love to dip, so offer healthy dips such |
| well also prevents mood swings, and increases | | | | as yogurt and hummus with raw or steamed veggies. |