Healthy eating habits for kids – Raising a good eater

Healthy eating habits for kids - Raising a good eater

hi guys this is Vidya and I hope you're doing well so this topic is something that a lot of moms worry about and today I am going to share with you some things that we do to raise a good eater I mean my son is still pretty young but if I wait until he is 15 to share all this with you your kids will be grown up as well so the first tip is start early which is why I'm doing this video but start as early as you can because eating habits are formed way earlier than most of us think even before they start talking even before they start you know eating themselves in fact there are studies that show that even when you're pregnant the taste of the food that you eat gets transferred to the amniotic fluid and the baby also recognizes those days but if you're not pregnant if your child is already born it doesn't mean that's too late obviously but it's better to start earlier than later because once those patterns are formed it takes more effort to change them so it's easier to make those healthier patterns from early on start as early as when you introduce your child to solids like way before they start eating proper meals my second tip is to encourage self feeding from an early stage now don't underestimate how much a child knows and understands even when they are an infant so they pick up patterns like anything and giving them control of what goes in their mouth and what they can pick up and choose is an important tool for you know healthy eating habits later on I know it's much easier to just feed a baby with a bowl of food you know and just make sure that the bowl full of food goes into their belly it gives us peace of mind that the child is not you know hungry and they're getting the nutrition but that's why you have to start early because if you start before one year the child is still getting the nutrition from breast milk or formula so you don't have to worry too much about those extra calories from food if we start later after one year or after two years then we have to worry about them getting enough nutrition so start when they're I would say start when they're still less than one year old encourage them to start self feeding and this says the goal is just for them to explore the different texts and the taste so you can give them a range of foods that are healthy and that are you know safe for your self feeding for an infant you can look into baby led weaning and look at what kinds of foods can be given at the stage but once you lay out a few foods for them to choose from they will pick out what they like they will explore they will mash it between their hands but they are having the one-on-one experience for their food instead of just the food going into their belly without doing much my next tip is to set a mealtime not I don't mean a mealtime as in 1 o'clock lunch through your o'clock snack 7 o'clock then or not like that but whenever your child is eating let them be aware of the fact that they're eating food they're eating a meal as opposed to getting distracted by toys or the TV or something so typically at mealtimes I will sit with him and we'll talk even if I am not eating a meal I will sit with him and chat we'll talk about stuff and talk about our day we'll talk to our grandparents because they are not with us right now so we FaceTime with them and we chat with them so we do a lot of the social things Vanilla's Meal Time instead off you know distracting ourselves with toys or books or TV or something like that so Meal Time is kind of a social affair in our home what happens because of this like it may not seem like a big deal now but it helps the child know that no when they're full and when to stop eating and that is a very key skill knowing that hunger signals well you know how we don't eat the same amount of food every day right sometimes we eat less sometimes we eat more and the same thing applies to children they don't eat the same amount of food every day but if we are feeding them every single day with a measured pre-measured bowl of food our only goal is to get that food into their belly so even if the child does not want to eat that much one day the mother will kind of you know do some tricks to just force it down the throat just to make sure that the food gets in the belly now this messes of the child's you know inherent system of self-regulating this may not seem like such a big deal when there like after all their babies they're dependent on us so we have to feed them this is kind of the thinking of most moms but especially Indian moms but later on in their life they if they lose the self-regulating you know a skill they will depend on us to tell them when they're hungry so we'll have to force them to come eat their food or if they're eating too much they won't know like they've lost this this power to self-regulate so I think all of these little skills help them later on the next thing I want to talk about is setting your expectations this is so important like everything I've talked about in this video I think is very very important but especially this one because a lot of moms have a wrong idea of how much a child should eat your child will have different calorie requirements in different ages just because your child ate a bowl full of puree at eight months does not mean that they're going to eat the same amount when they have one and a half years like you need healthy foods like they need good nutrition but they the quantity they need is not always the same you can talk to your pediatrician they'll give you a lot of information or you can look up online to get some resources some really good studies that say that toddlers you know eat less they get picky between one to three years of age and that's completely normal it's not just your child so as long as your child is growing well and is active like being active is a key sign that tells you that your child is getting you know good food so the only thing that is in our control is what we give them because they're still dependent on us for nutrition right so this builds on the previous points like if you let your child self feed and if you let them learn the skill of self-regulating learning their hunger signals they will come to you when they're hungry and they will ask you for food and that's when you have the power you have the choice to give them a healthy well-balanced nutritious meal and lay it in front of them and they will eat on their own so that removes a huge stress from your mind if there eating enough so set your expectations right and check your assumptions a lot of moms assume that their child is not getting enough and assume that they have to force feed their child in order to there for them to eat but you have to understand that the child has a built in mechanism that will not let them starve it sounds like you know harsh but it is true human beings are meant to survive we are built to survive so your child will eat my next step is to check what foods you're bringing into the home this is pretty obvious you have to bring healthy foods you have to avoid unhealthy foods at all costs but especially if your child is less than 2 years of 8 try to eliminate all you know sugary foods all foods which have too much salt in them too much flavors especially so then they'll know that food inherently has a lot of flavor when I say avoid sugar it does not mean avoid all sweet things because fruits are extremely sweet you know if milk is extremely sweet he as adults become too dependent on these external like taste and Hansel's to enjoy a meal like you know sugar salt flavors spices all of these things become too important more important than the actual food itself so when the children are brand-new let them not let them explore these on their own and let them first develop a taste for the food itself before adding on all of these things that's what I think so that they don't depend get dependent on these later on now I don't mean that you should give them only bland food or put them on a strict diet without any flavors I just want you guys to experiment with food that you give in your child and let them develop their own sense of taste and not impose your own sense of taste if you think something is you know too bland and you add a pinch of salt to your meal it does not mean your child needs the same thing if you give them control over what they're eating early on they will start developing their own sense of taste which is independent from yours which is a very good thing my last tip is to avoid labels and now don't take this too lightly because we do it too often without even realizing it which is when we are talking to other parents the people we tend to say things like oh my child is a picky eater oh my child does not eat that you know avoid saying those things especially when your child is present because they will pick up or pick up on it and they will reinforce those behaviors even if you think that your child is not listening to you or you know they don't understand they do believe me they pick up on everything and at this age when they are like infants and when they are little toddlers their sense of self their sense of identity is so tied to yours that it is very hard for them to think independently so they will just believe whatever you say about them and don't label food as well like we know that some foods are healthy and some foods are not but the way we communicate that to our kids is like many parents see eat your vegetables and then you can have a cookie so it gives the child a message that the vegetables are something you have to end or something you have to tolerate in order to get a reward which is the cookie that's the kind of Association we want to avoid right so you want them to enjoy all foods you want them to enjoy the vegetables you want them to enjoy a cookie as well and the flip side to that is if you avoid all junk food if you avoid if you say that cookies aren't bad and you're not going to eat them then it becomes something forbidden and when they go out they will go out and eventually get access to cookies or whatever junk they will not know when to stop because it is so alluring to them that you know that they lose that control of stopping themselves so it becomes very tempting it's up to us to kind of create a balance it is quite delicate at times and it is quite stressful I will not disagree with that but then we have to trust our child if we have given them healthy habits from day one they will we have to trust that they will make those healthy good choices in their life later on so I hope this has reduced a little bit of stress for you when it comes to feeding your child and let me know what you think are good habits are good you know things that you do to encourage your child to you know be a healthy eater later on and I'll see you next time until then take care bye


  1. I'm still pregnant but this things you say are really good to know.. And yes i'll make sure to eat healthy food from now…

  2. I follow selfiselffeeding with my 15 month old and it’s the best , she eats whatever served on plate,lovely video,wish you could share food options for toddlers

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