Do you prohibit your child from eating certain foods? Orange cheese puffs? Brightly colored sugar-sweetened cereals? Candy bars? If you do, you may wish to rethink your stance.
It turns out that food restriction is counterproductive. It makes the forbidden foods all the more appealing and makes your child want to eat it more.
Last year researchers at Pennsylvania State University found that preschool children identified as being highly motivated by food showed more interest in and ate more of off-limit snacks than children who showed less interest in the foods.
When it comes to picky or tiny eaters parents may encourage consumption by telling them it is good for them. Also not a good idea.
“Kids eat for taste and satisfaction. So when a parent tries to convince a child to eat a food using nutrition as the selling point, kids interpret that as meaning the food isn’t tasty,” says Maryann Jacobson, registered dietician, family nutrition expert, and coauthor of the book “Fearless Feeding.” Jacobson summarizes the feeding strategy she employs with her children.
“I don’t try to push or oversell healthy foods or try to get them to eat less of so called unhealthy foods,” she says. “Instead, I serve a variety of food in a structured way and teach them to listen to their tummy. I stress the importance of variety and frequency over pressuring and restricting.”
Does this mean your children are allowed complete access to all foods? Of course not. Instead of keeping pop, candy, and salted snack foods on the top shelf of your kitchen cabinets, do this: Stock your kitchen with primarily healthful foods, then allow the kiddos a reasonable amount of control over what they eat.
When it’s snack time, ask them to choose between two nourishing items. For example, “Would you like corn chips with guacamole or ants on a log or a pear with peanut butter?”
When my own kids were young I noticed when their “restricted” friends came over they tended to binge on our treat foods.
“Unlike so many of the struggling adults I’ve counseled as a dietitian, I want my children to eat healthy food and be active as part of their regular life,” Jacobson says. “Basically, I want them to choose healthy habits because they are enjoyable, not because they feel obligated.”
Christine Palumbo is a Naperville-registered dietitian nutritionist who is a new Fellow of the American Academy of Nutrition and Dietetics. Follow her on Twitter @PalumboRD, Facebook at Christine Palumbo Nutrition, or Chris
Broiled Sweet Scarletts™ grapefruit
Prep: 5 min. Time to Table: 10 min
Serving Size: 2
INGREDIENTS:
1 Sweet Scarletts™ grapefruit
2 Tbsp. turbinado sugar or granulated sugar
2 Tbsp. granola
2 Tbsp. fat-free Greek yogurt
DIRECTIONS: Heat broiler and place rack 4-inches from heat. Cut grapefruit in half crosswise. If desired, use a paring knife to cut around segments to separate from membrane. Sprinkle each half with 1 tablespoon sugar and immediately place on a baking sheet under the broiler. Broil until sugar is melted and browning. Remove grapefruit and let cool slightly. Serve each grapefruit half with 1 tablespoon each yogurt and granola.
NUTRITION INFORMATION: 140 calories, 33 g carbohydrate (27 g sugar), 3 g protein, 1 g fat (0 g saturated fat), 2 g fiber, 10 mg sodium, 30% DV vitamin A, 100% DV vitamin C, 4% DV calcium, 2% DV iron.
Adapted and used with permission from Wonderful Sweet Scarletts™ Grapefruit
