Be a role model for eating a healthy diet
Like the instilling of all good behaviour, parents must lead by example. To encourage children to consistently say "please" and "thank you", parents must use these words constantly with their children.
Similarly, to get children to eat a healthy diet, parents should practise what they preach, especially when the little ones are watching.
Avoid making comments like "eating healthier food is boring", "vegetables are not nice" or making it seem that you think eating well is "a waste of time". Children are always watching and listening to what you do and say, even when you think they are not. Despite meaning to say things like that as a joke, children will take it literally. Instead, encourage them by saying positive things about eating a healthy diet and do it your self enthusiastically. Your children will surely want to copy you.
When eating at home:
• Always have 2 dishes of vegetables to choose from. One known favourite and another to help increase your childrens' repertoire. Encourage your children to try new vegetables
• Cook favourite vegetables in different ways to prevent boredom
• Eat fruit after each meal
• Remove skin and visible fat at the dinner table and teach your children to do the same. Tell them why it is better that they eat less animal fat.
• Use less oil when cooking at home and deep fry not more than twice a week.
When eating out:
• Order vegetables, ALWAYS
• Choose soupy, grilled, steamed or baked dishes rather than oily or deep fried food
• Ask for skin or fat to be removed
• Enjoy desserts in moderation
When teaching your children to eat healthier, focus on health rather than body shape. This is especially important with young girls. Be permissive when your children want to try new food, avoid saying "I think you won't like this". Let them decide for themselves.
Enjoy higher fat food in moderation together. Show them that high fat and/or high sugar food is permitted in a healthy diet but in small quantities and only occasionally.
Children learn good eating habits from home. If you make the home diet a well balanced and healthy one, you will be setting a life long foundation for your children that will benefit them for a very long time.