As parents and caregivers, we do everything possible to be positive role models for our children. From teaching our kids how to treat one another concerning taking responsibility for our everyday actions, our children learn by watching what we do. As our children model their behavior based on the adults in their life, one of the easiest and most important behaviors we can pass on starts at the dinner table.

Just as kids repeat what their parents say, healthy nutritional habits are passed on from generation to generation. For instance, when a child sees a parent reach for vegetables, fruits, and whole grains, they are much more likely to model their dietary habits similarly. In addition, studies have shown that young children’s food tastes are significantly related to foods their parents or other caregivers liked and disliked. Also, when kids watch an adult try something new, a parent can use the occasion as a teaching lesson where the food can be described by taste, texture, and smell. 

At the dinner table, experts recommend adults integrate something new to a child, one food at a time. The best bet is to offer a fresh food at the beginning of the meal when a child is hungrier and more likely to experiment. Families can also serve a new food and a dish they know their child likes to build a positive association between the two foods. 

Avoid rewards for eating right.

Something that all parents and caregivers should avoid, however, is to reward a child for eating something nutritious (ex. giving “junk food” or a sugary dessert for trying the healthy food). This can negatively affect the food they are trying to get their child to like.

Beyond teaching healthy behavior by example, healthy eating becomes second nature when treated as a family effort. 

For example, picking out fruits and vegetables at the grocery store or planting a garden together can help children think of fresh foods as a fun experience. Parents can also get children interested in the preparation process, safely giving kitchen chores to the little ones, such as washing vegetables, breaking up greens, or other supervised, safe food prep like cutting soft foods with a butter knife.

A family’s role in nutritional guidance

The family effort in nutritional guidance can also be extended to talking to children about food, nutrients, health, and how a good diet can positively impact so many other aspects of their life (being better at sports, not having to go to the doctor as much, etc.).

Another vital thing to remember is that beyond meal time, caregivers should also ensure that the kitchen is consistently stocked with healthy treats and snacks. For example, if sliced apples or vegetables are ready to eat, kids will eat them if they are within reach in a cabinet or refrigerator. 

Another idea is to keep healthy snacks on hand during car trips because kids tend to eat more when strapped in a seat belt when active play is not an option. From carrot sticks to raisins and water bottles, having these items on hand can help kids develop a habit and taste for healthy snacks.

The bottom line is that parents and caregivers must take responsibility for the foods their children eat. When adults play an active—and ongoing—role in their child’s diet, the recipe will always be a success.