As parents, we all want our children to develop healthy eating habits at a young age. But how do we encourage healthy eating habits in our babies, especially when they are just starting to explore new flavours and textures? Here are some strategies for encouraging healthy eating habits in your baby:

Role model with good habits.

As much as we watch over our children, they are also watching us and absorbing behaviours like sponges. Keep your baby close when you eat, maintain a healthy diet, and show them that you enjoy food. Your baby will take their cues from you and learn to love family mealtimes.

Mix it up.

We all have our favourite dishes, but when it comes to your baby's early meals, we strongly suggest you mix them up! Introduce them to a wide selection of healthy choices, including fruits, lean meats, and fresh vegetables. Try preparing them in different ways and keeping things colourful to engage your baby.

Offer a selection of foods.

Offer mini buffets of healthy foods to your baby, including fruits, vegetables, whole grains, lean proteins, and dairy products. This can help your baby develop a taste for different flavours and textures.

Patience is a virtue.

Remember that even the blandest food may be new and complex to your baby. Stay patient, and rest assured that it’s common for babies to show reluctance several times before learning to enjoy things. If your baby struggles with some foods you know are important, try offering them in smaller amounts or preparing them differently.

Food should never be used to bribe, reward, or punish.

As your baby grows, avoid using food to encourage certain behaviours. You may associate your favourite food with “treat meals,” but engaging with your child this way can create an unhealthy relationship with food and encourage emotional eating habits later in life.

Food should be fun.

While we don’t advise using it as a reward, a nice meal should still be fun for your baby. Get siblings involved, sing and play music, and explain your food choices to the baby with animated expressions on your face. Don’t forget to keep their feeding environment family-based as often as possible.

Keep your baby close while you prepare meals.

Bring your baby to the supermarket, have them watch you wash and mash their food, and keep up a steady flow of chat about why the choices you're making are so delicious. Your baby will be more engaged with the food than ever when you finally sit down.

Eat at regular times.

Planning a feeding schedule lets babies know when to expect food. This makes overeating less likely, regulates their blood sugar, and helps them maintain energy. Aim for three meals and two to three snacks a day. This behaviour is good for your family’s overall health, too.

Don’t let your baby get distracted.

It is better to avoid having a screen in hand or on the table while your baby is eating. Apart from the necessity of watching over your baby all the time as they eat, it will encourage them to focus on the food and the people around them.

Don’t create any negative associations.

Never force your child to eat. You may risk overfeeding them in some situations, and there is evidence that pushy behaviour can also create negative associations with food that prompt emotional eating later on. Try to encourage a warm atmosphere even when your baby refuses food, and cheer them on when they’re enjoying something new.

How can I encourage healthy eating in my baby?

Unii shares strategies to instill good eating habits from our Baby Nutrition Journey.