Hints & Tips by Judy Reith, Parenting Coach

Mealtimes - Golden moments

Finding the time, energy and imagination to encourage your kids to make healthy food choices can seem like a big task at times for today’s parents. But with a little effort and creativity it can be done. The main thing is not to give up, don’t give in.

Have meals around the table as often as you can as a family, even if it’s just a snack or a drink. It’s a time to talk about what’s new in your child’s world, be heard, eat good food together and altogether create memories with those you love most. You’ll probably be surprised at how your snacks and meals become healthier if you eat together.

But it doesn’t just have to be around dinner time – enjoying a healthy snack with your child, even if just for 10 minutes, means you can get some one-on-one time with them just to chat. Remember, it shouldn’t be a time for lectures and arguments, and try and make sure you all eat the same thing. You are a family not a café!

Offering a variety of veg to younger children can mean they are much more likely to accept different foods later on in life. So from the start, be as creative as you can be in what you offer your kids. It might take several attempts to get children used to new tastes, but giving up is not the answer. Small amounts served in different ways can help, and a smile from you will go a long way, too.

Food Fun

With older kids it’s still important to make food fun and get them involved, especially when it comes to eating vegetables. Encourage them to wash, chop and serve, especially colourful vegetables. Don’t worry about the mess; it’s the preparation that counts.

For the younger children it’s easy to make traffic lights out of peppers, train tracks out of cucumbers and sun rays out of carrot sticks – let their imagination run riot, and don’t worry about being too perfect!

Watch what you (and everyone else) is eating

Kids do take notice of what you, the rest of the family, their friends eat - even the hamster! You are their role model, first and foremost.

So it’s important for the adults to set a good example and show the kids just how tasty healthy food can be. Tell them how exciting it is to have such a wide variety of veg to choose from compared to when you were a child. Ignore moans and groans and focus your energy instead on anyone round the table who is trying their veggies.

Remember, it doesn’t have to be boring. Encourage your kids to experiment for themselves with the veggies they want to try; let them dunk them in other foods, like humus or cream cheese, or smother them in sauce. It all adds to the process of helping them grow up and make their own independent decisions.

The Treat Factor

Treats are great, but limit them so they will always be a treat! Dinner in front of the TV can be fun, but not every night. Messy snacking can be fun but not every day! Many parenting experts say we should never use food as a way to get our kids to love us. They love you anyway. Show your love with hugs and kisses or just time, not a box of doughnuts.