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Effective ways to train and ensure your kid eats healthy meals over junk

Research shows that a child’s eating patterns are developed early – even while still inside the womb,training children to eat healthy does not have to be so hard.

For example, they found children use their parents as foodie ‘role models’: when parents ate more healthily, so did their children, something they called the ‘parents provide, children decide principle’.

Parents should therefore focus on their own eating habits instead of insisting that their children eat foods that are good for them, they say. Other top tips from their research include varying your child’s diet, and pair less palatable foods with favourites – to offset the ‘yuck’ factor.

According to Daily Mail the foods and drinks children eat provide them with the nutrients needed for growth and brain development. Better dietary patterns are associated with better school performance, especially among children who regularly eat breakfast, have lower intakes of junk foods and whose eating patterns are of a higher nutritional quality.

Our Australian study in over 4,000 children aged 8-15 years compared eating behaviours with National Assessment Program – Literacy and Numeracy (NAPLAN) scores. It found more frequent consumption of vegetables with the evening meal was associated with higher test scores for spelling and writing. It also found more frequent consumption of sugar-sweetened beverages was associated with lower test scores in reading, writing, grammar, punctuation and numeracy.

We surveyed over 100 Australian parents and found most had tried to improve the healthiness of the foods their children ate. Parents did this by trying to increase vegetable and fruit intakes, or by reducing foods they thought contained sugar.

Many parents were worried about their children’s eating habits. They told us they wanted more support in how to talk about food in positive and encouraging ways. They also wanted to know more about how to help their children develop and maintain a healthy lifestyle.

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What can parents do?

1. Increase variety of healthy foods

Boosting your child’s variety of food and drink helps maximise their nutrient intake. Take the free Healthy Eating Quiz and use the feedback to boost the score for everyone in your family.

2. Introduce ‘new’ vegetables and fruit

A child might start with saying ‘yucky’ when introduced to a new food. This is a normal reaction to something new or unfamiliar. It’s frustrating as a parent – but it’s normal.

Try pairing new foods with all-time favourites. In an experiment, researchers offered children (aged 10-12 years) two kinds of chips (one familiar, one new). Some of these children were also offered a familiar ‘dip’ to go with it, while others were offered an unfamiliar ‘dip’. Those offered the familiar dip were more likely to try tasting the new food. Try this at home.

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Make some oven wedges by splitting potatoes and sweet potatoes into chunks. Line a baking dish with baking paper, spray with oil, toss in the wedges and spray again. Cook in a hot oven and turn frequently till soft inside. Serve with a low salt/low sugar tomato sauce.

3. Be a healthy eating role model

Monkey see, monkey do. Everyone wins when you eat the foods you want to see your children eating.

4. Have set meal and snack times and eat as a family at a table

It’s important parents and caregivers share meals with children and adolescents at a table during mealtimes whenever possible. This provides an opportunity for parents to talk with their children about a range of things, including nutrition.

Eating family meals enhances child and adolescent health and wellbeing. Children who share family meals three or more times per week are more likely to be in the healthy weight range, and to have healthier dietary and eating patterns.

In adolescence, having parents or caregivers present at evening meals is associated with higher intake of fruit, vegetables and dairy foods.

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5. Ask for some help

It can be hard to ask for help, or even to know where to go to get it. Australian data shows even among families where a child has excess weight or obesity and has attended a health service, very few families get advice or a referral to other health professionals for assistance with weight management.

If they do get referred they can end up on with a long waiting list or need to take time off work to attend appointments.

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