Name four things that families can do to encourage good eating habits for children.

Have you ever heard the phrase, "monkey see, monkey do?" One of the best things parents can do to help their children develop good eating habits is to set an example through their own actions. When children have the opportunity to observe their parents' or guardian's eating habits on a regular basis, they learn eating behaviors-- healthy or otherwise. It is important for families to set an example for children by making healthy food choices for themselves and the little ones. This includes not only the content of meals, like choosing whole grains and fresh vegetables over packaged foods, but also the process of eating. Eating too quickly can disrupt digestion or cause stomach troubles. When parents set the example by eating at a slow, regular pace, children become more in-tune with this rhythm and learn to recognize the sensation of fullness in their own bodies.

This ties in with "setting an example," but it's very important for families to eat together on a regular basis. Family meals, with no distractions like television, set up the perfect opportunity for children to observe and learn eating behaviors. Additionally, it creates a sense of stability and security to have a regular family meal time. Taking the opportunity to share a meal together and talk reinforces the bonds of trust between parents and children. Family meals where children feel they are welcome to participate in discussion helps foster a sense of confidence and inclusion.

Getting kids involved in making food choices is a great way to help them develop a healthy relationship with food. Inviting a child to help with grocery shopping, meal planning, and meal preparation offers them a sense of control. For young children especially, grocery shopping and cooking together is an ideal way to help them learn names of foods and kitchen safety. Children who do not feel alienated from food and the process of making a meal are more likely to be "good eaters."

Parents should direct a child's involvement in meal preparation and encourage them to make healthy decisions. For example, many kids proclaim that they don't like vegetables. Asking a child what vegetable they want to have with dinner is likely to result in frustration. By directing the question-- "Would you like to have corn or peas with dinner?"-- a child is more likely to make a decision. Building a sense of empowerment in the relationship with food is important from an early age.

Now that we've considered lots of things parents and families should do with regards to food, let's discuss something they shouldn't. Using food as a form of punishment or reward contributes to an unhealthy, possibly abusive, relationship with food. Withholding food from children as a means of punishment can cause them to worry that they will go hungry. On the other hand, using food as a reward can create an unhealthy understanding of what it means to eat a balanced diet. Telling children that they can have some sweets if they eat their vegetables creates the expectation that you only have to eat vegetables if you want to eat some sweets. Instead of setting up a system of rewards with food, parents should focus on instilling an understanding of healthy eating in their children.