Does this sound familiar? “Pleeeeeaaaase mummy, I just looooooooove these. Just one time? For a special treat? All my friends eat them. I’m staaaaaarving! I’ll pay for it with my own money! Fine then, I won’t eat anything. I hate you.”
A recent study on household purchases found that when it comes to food, kids between six and nine-years-old have the most influence on their parents’ food purchases. In many cases, these products had adverts directly targeted to our kids (no surprises here!).
In other words, pester power is what makes us buy the sugary cereal, that chocolate spread, those hot chips and the lollies. No matter how strong-willed or committed to healthy eating parents are, most of us succumb to our nagging kids. Oh, those little voices can carry deep into our nerves!
And I know, saying yes can save the embarrassment of a supermarket meltdown, or the constant hassling.
But here’s the secret: Victory feeds pester power. It’s a simple rule of positive reinforcement. I pester. I get what I want. I shall pester again.
Am I about to say that the solution is to not give in? Yes… sorry. I know it’s MUCH harder than it sounds! The good news is that if you don’t give in consistently over a period of time, you will notice the persistent nagging disappears.
Here are my top tips to stop the pestering AND choose healthier foods together.
1. Set some ground rules and talk about them
Decide on a few rules that will guide food choices for your family. For example, stop buying sugary cereal or packaged cookies. When your kids are hungry between meals make it a rule that they must choose a fruit or vegetable (we have a ‘vegetables anytime’ rule in my house).
2. Stick to your rules
Don’t be scared to say no. Remind your child of the rule. Assure them that you will not change your mind. Once I’ve given my answer, there’s no turning back!
3. Find healthier alternatives to replace the foods you eliminate
Bake your own healthy treats, find wholesome alternatives or buy more of the healthy foods you already buy. If you reduce packaged snacks, it’s a good idea to buy more fruit, veggies and other nutritious snacks your family enjoys. Think outside the box for healthy snacks – dinner leftovers, scrambled eggs or a simple salad may not be the first things that come to mind, but they make perfect snacks!
HOT TIP! If there is no junk food at home, it will be easier to make healthy choices. If you do keep treats at home, move them to a place that is not accessible to your child. This gives you more control over when you want to offer them.
4. Teach your kids about food and nutrition (in a way that they will understand)
Do you find yourself telling your kids that certain foods are ‘good for them’ or that they are ‘healthy’? As adults, we have a deeper understanding of what this means, but what does it mean to your children? Why should they care?
The older your child, the more they will understand that you’re not saying no to be mean, but you care for their health. In fact, when my kids ask why I won’t buy something that I consider junk, I will often say “because I love you!”
HOT TIP! To promote healthy food choices, let them know good food will… help them play good rugby, sleep well at night and have lots of energy to play at the park.
5. Let them choose
Kids love to have choice, so let them decide between a few options. Let them pick at the supermarket or ask your child to find healthy choices. Show them how to spot the good stuff!
At home, create a weekly snack container in your pantry and fridge for your child to choose from. Ask your child to help you fill the containers, and praise them for making healthy choices.
HOT TIP! Next time your child asks for junk, use these simple replies and stick to them – no argument!
No, because your body needs food that will make you strong and clever.
No, because your brain will get tired very quickly with this food.
No, because we eat healthy, nutritious foods in our family.
No, because I want your teeth to be strong (the tooth fairy will be very impressed!)
No, because I love you.
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