Get tips for healthier family meals during Week of the Young Child

The University of Illinois Extension is celebrating the Week of the Young Child by providing a few healthy hints for families and caregivers.

"It's never too early to start building positive habits and environments for nutrition and physical activity," said University of Illinois Extension Educator Jessica Gadomski, a registered dietitian and Illinois Nutrition Education Program Educator. "Multiple studies have linked nutrition and exercise with positive outcomes in academics, cognition, attendance and behavior."

April 10-16 marks the 2016 Week of the Young Child, an annual celebration sponsored by the National Association for the Education of Young Children celebrating early learning, young children, their teachers and families.

"At this early childhood stage, many parents and caregivers find feeding and nutrition a challenge, sharing stories of struggles with picky eaters and low food intake," she said. "By providing structure, support and opportunities and by trusting your child, parents and caregivers can relax and enjoy mealtime with the ones they love."

To aid in this, Gadomski follows the "Division of Responsibility" from Ellyn Satter, internationally recognized authority on feeding and eating with children. She identifies the family roles as: "The parent or caregiver is responsible for what foods, when and where those foods are provided and the child is responsible for whether or not and how much they choose to eat."

Here are tips to help get your child on track with healthy eating.

• Involve your child in meal preparations. Next time you're headed to the market, bring your child along, advises Gadomski. "Put them in charge of selecting one new vegetable you will offer during the week's meals," she said. "If taking your child shopping is not feasible, engage them by having them help you set the table, prepare the meal and serve it. The more they are involved, the more likely they will try new and healthy foods."

• Don't be a short-order cook. Short-order cooking for the family wastes not only money and precious time, but it also can make future mealtimes challenging. "If your child occasionally refuses a meal served or only takes a couple bites, it's OK," said Gadomski. "Keep Satter's 'Division of Responsibility' in mind, and let them know there will be a healthy snack in a few hours."

If your child is regularly refusing meals and you observe changes in their activity level and behavior, Gadomski recommends contacting your child's pediatrician. Be patient, offer new foods with familiar ones. Children are most hungry at the beginning of meal time, so offering new foods first may increase the chances of your child trying them. Sometimes, however, new foods take time.

"Don't become discouraged if you offer something and it doesn't go over well," Gadomski said. "Repeat exposure is key! It may take 10 to 20 tries before a new food is accepted."

• Be a role model. "Your child looks up to you, and learns by watching you," she added. "Set a good example by eating balanced meals and trying new foods together as a family."

If you're interested in learning more about feeding your young child, check out www.choosemyplate.gov where there are multiple resources under the preschooler section including: growth charts, meal plans, activity sheets, behavioral milestones, age appropriate kitchen activities and tips for parents dealing with picky eaters.

The healthy choice, isn't always the easy choice, especially on a limited budget. The Illinois Nutrition Education Programs provide practical tips to help low-income families prepare safe and healthy meals, while staying active each day.

For more information on University of Illinois Extension programs and services in your county, visit web.extension.illinois.edu/dkk/. University of Illinois Extension provides educational programs and research-based information to help Illinois residents improve their quality of life, develop skills and solve problems.