How To Encourage Your Child To Eat Healthier Without Having To Bribe Them

Force, brute force is the answer.

OK, I’m kidding.

Children are notoriously picky eaters.

And it’s not like you can convince them with a reasoned, rational discussion about the nutritional benefits of broccoli. They’ll just say EW NO and throw the broccoli at your face.

And if you force them to eat their vegetables by threatening to take away their phone, they’ll grow up with an unhealthy fear of green foods and an irrational attachment to their phone.

But hey, don’t lose hope, dear parent; there are a few strategies you can employ to make your child eat healthier food.

1. Vegetable appetisers 

While you’re preparing a meal for your kids, set a plate of vegetable starters on the table for your kids to munch on. Some good starters include carrots with ranch dressing, roasted cauliflower, broccoli with a hummus dip, or, my personal favourite, vegetables with guacamole.

You see, the trick is that your hungry kids will nibble on these starters while you cook the main meal because they can’t wait. You’re not telling them to eat anything, you’re simply setting out a plate of starters that they can help themselves to if they want.

2. No comments

Don’t comment on how much or how little a child is eating. Once the food is served, limit talk to how good it tastes. Asking them to “eat a little more” of something can make a child stubborn and resistant to eating the food, according to CNA.

It’s like when your parents ask you to stop dating your boyfriend/girlfriend and it only makes you want to date them even more. 

Anne Fishel, a Harvard Medical School associate clinical professor of psychology and co-founder of the Family Dinner Project also said that cajoling or bribing can create “tension at the table”, which is “counterproductive.”

3. Avoid food rewards

If you eat your vegetables then I’ll take you out for ice cream!

Not only does ice cream essentially undo any good the vegetables may have done, but studies also show that children react negatively when parents pressure them to eat foods, even if it leads to a reward.

So, if you’re taking your child out for dessert, don’t place any conditions on it.

4. Use bigger plates for light eaters

Some children eat very little, which can affect their physical development. Using larger plates, bigger glasses, and deep round bowls can help kids with a small appetite eat more.

This is because the larger the plate or bowl, the smaller the portion looks. This then prompts us to eat more.

5. Be a sneaky sneakster

If all else fails, be sneaky; sneak veggies into your kids favourite dishes and over time they may grow to enjoy the taste. For instance, you could use cauliflower as pizza crust or add more chopped vegetables to your fried rice.

Be creative with it.

If you start making these five strategies a habit, your child will get used to eating these nutritious vegetables and may even start eating it as snacks in the future!

Well, one can dream.