Much of life revolves around eating, so you want to be sure that your child is equipped to make healthy choices when you're not with them. The older a child gets; the more meals and snacks take place outside the home — from school to sleepovers to parties. As kids grow up and gain more independence, outings with friends often include eating in restaurants. Peer pressure, a social reality that affects many areas of life, can easily influence a child's food preferences and selections in each of these situations.
It Starts at Home
Habits formed at home will follow your child out the door. While studies have shown that peer influences are associated with kids' eating patterns, it is known that behaviors modeled by family members are a powerful force as well. A review article in the American Journal of Clinical Nutrition notes that parents have the opportunity to model positive or negative eating habits, and that this can impact children's choices in any setting. Finding a healthy balance at home is important. Ask your children about their food preferences, encourage them to join you at the grocery store, ask them to help make dinner and set realistic expectations for their food intake. Perfection shouldn't be the rule, as that may contribute to distorted body image issues and disordered eating.
Healthy Choices at Restaurants
Extravagant portion sizes present a challenge for health-minded kids who are eating out with their friends. Take time at home to teach kids about hunger cues and how to honor them even when dining out so they will be better able to handle large portion sizes on their own.
Help children and teens practice mindful eating by encouraging them to eat at a slower pace and heed the internal cues that the body sends to let them know they are full. Tell them that cleaning their plate is not always necessary. Help them pick nutritious and satisfying options when you go out as a family.
Confidence Under Scrutiny
Friends and even family members may pose awkward questions — such as, "Are you on a diet?" — when kids make different food choices than their peers, or tease them for things like drinking water instead of soda at social gatherings. Kids with a strong sense of self-esteem will be more confident in their actions.
Encourage them to be open to you about their feelings and conversations they've had when making choices that have gone against the norm. Praise them for good decisions. Help them build confidence that they’re making the right decision. Some kids may want help with what to say in response. Suggest that they explain that they do eat "fun" foods, but that their bodies feel good when they select nutrient-dense foods most often.
So Many Options!
School, visits with friends and special occasions are ever-present opportunities for kids to practice balanced eating. When there is an array of options, teach them that they can take a "fun" food along with a few healthier foods. Get together with other parents of children from school and talk about ways you can promote healthy eating in the group as a whole.
Anticipating the kinds of pressures your child will face and preparing for them will give you confidence for when you're not present. Congratulations on setting the stage for a lifetime of healthy eating habits!