The Right (And Wrong) Way to Give Your Kids Healthy Food Choices

I’m all for involving kids in picking what will be served for meals and snacks. Giving kids the opportunity to choose gives them ownership of their food and an opportunity to express autonomy.

But, there’s a way to give your child choice that leads down the road of mealtime battles. And, there’s a way that leads to food-confidence.

Asking your toddler or preschooler “What do you want to eat?” leaves things far too wide open. There’s no room left for you to support him/her to eat a variety of foods from all 4 food groups. And, your child may choose something that you don’t have on-hand or you aren’t willing to make. The natural consequence is that you get frustrated and a battle ensues starting with your response of “You can’t have ______[chocolate ice cream for breakfast]. What else do you want to eat?” This series of “wrong” responses will leave a negative impression with your child and will move him/her further away from healthy food habits.

The solution? Offer what I call ‘restricted choice’. Give your toddler or preschooler choices that include foods from similar food groups, foods that you have on-hand, and foods you are willing to prepare. For example, “Would you like apple slices or strawberries?” or “Would you like a grilled cheese sandwich or crackers with almond butter?” This way you keep control of providing healthy, age-appropriate food for your child. And, your child will gain food-confidence because no matter which option she/he chooses, it’s the “right” choice.

What does ‘restricted choice’ look like for older kids? It’s appropriate for school-age kids to take on more responsibility with their eating. Teach them about the food groups and about the balance that their bodies need to eat to grow and be healthy. They can help make their lunches and choose their after-school snacks. It’s also a fun role reversal to have them choose what the family will eat for dinner one night a week. And, help in preparing the meal.

Providing age-appropriate  ‘restricted choice’ gives kids the nutrition that they need today. And, teaches them the skills of life-long healthy eating habits.