kids can be a tough crowd when it comes to healthy food choices

the littles: 2 to 5 years old

some parents with children around the age of two years old may find that introducing new foods doesn’t always go over well. keep in mind that it’s perfectly normal for it to take 10 to 15 times for a child to try a food before they decide if they like it. 

with that in mind, it’s good idea not to introduce more than one new foods at once, but rather, focus on introducing them individually, in small amounts to start and alongside a familiar and well-liked food.  

the middles: 6 to 12 years old 

often referred to as the “school-aged” years, children in this age group are starting to do most of their eating either at or right after school. this means that the concept of snacking — and what is considered a nutrient-dense and satisfying snack — becomes important.  

by choosing any two and combining them — the possibilities are endless — you have yourself a solid snack, whether at school or at home. it can also help — and be fun — to get kids involved in choosing and preparing their own snacks.

the teens 

teenagers can be a tough crowd generally, not to mention when it comes to eating habits. often, p arents of teens walk a fine line between facilitating their child’s desire for autonomy and independence ( including as it relates to food choices ), while also exerting some authority.  

studies have demonstrated that parental rules around food, such as not eating in front of the tv and eating breakfast daily, can actually improve adolescent eating habits. however, parents shouldn’t e xert too much control around food, or do so in too forceful a manner. other things to avoid include b eing more involved with a teen’s food intake than any other aspect of their life, using long-term health — for example, the threat of heart disease — as a motivator: your teen doesn’t care, and rewarding or bribing with food (this applies to younger kids as well).

instead, k eep and prepare as many nutrient-dense foods around as possible, l ead by example and be encouraging, s hop, cook and eat together, and s et standards and expectations, but do so a diplomatic and unrestrictive way.

andy is a registered dietitian and author who has operated a private practice in toronto since 2015.      he spends his free time eating, writing and talking about kale @andytherd. he can be reached at andytherd.com