Providing dietary advice can be a daunting task, especially for parents of young children. There is so much conflicting information out there, and it can be hard to know what to believe. However, there are some general principles that can help parents provide their children with healthy dietary advice.

First, it is important to focus on moderation. Children should be encouraged to eat a variety of healthy foods, but they should not be forced to eat everything on their plate. It is also important to avoid restricting foods, as this can lead to unhealthy eating habits later in life.

Second, parents should model healthy eating behaviors for their children. Children learn by watching the adults in their lives, so it is important to make healthy choices when you are eating. This means eating plenty of fruits, vegetables, and whole grains, and limiting processed foods, sugary drinks, and unhealthy fats.

Third, parents should make mealtimes enjoyable for their children. This means creating a positive atmosphere at the table and avoiding distractions such as electronic devices. It is also important to make mealtimes a social experience, where children can talk about their day and bond with their family.

Here are some specific dietary advice that I would recommend for parents of young children:

• Encourage your children to eat a variety of fruits and vegetables. Fruits and vegetables are packed with vitamins, minerals, and fiber, which are essential for good health.
• Limit processed foods. Processed foods are often high in unhealthy fats, sugar, and sodium. They can also be low in nutrients.
• Make water your children’s go-to drink. Water is essential for good health and hydration. Avoid sugary drinks, such as soda and juice, as they can contribute to weight gain and tooth decay.
• Set a good example. Children learn by watching the adults in their lives, so make sure you are modeling healthy eating behaviors. Eat plenty of fruits, vegetables, and whole grains, and limit processed foods, sugary drinks, and unhealthy fats.
• Make mealtimes enjoyable. Mealtimes should be a positive experience for children. Create a relaxed atmosphere and avoid distractions such as electronic devices. Make mealtimes a social experience, where children can talk about their day and bond with their family.

Here is one external reference that supports the dietary advice I have provided:

• The Dietary Guidelines for Americans: https://www.dietaryguidelines.gov/ are a set of scientific recommendations for healthy eating and physical activity. They are updated every five years by the U.S. Department of Agriculture and the U.S. Department of Health and Human Services.

I would say to a parent I overheard offering the following advice to their children:

• “Eat everything on your plate.” This is not good advice. It can lead to overeating and unhealthy eating habits later in life. It is important to teach children to listen to their bodies and stop eating when they are full.
• “You can’t have dessert until you finish your vegetables.” This is also not good advice. It can make children associate vegetables with punishment and make them less likely to eat them in the future. It is better to offer children dessert after they have eaten a healthy meal, but not to make it contingent on eating their vegetables.

I would recommend that the parent offer their children the following advice instead:

• “You can choose what you want to eat, but please choose something healthy.” This gives children the freedom to make their own choices, but it also encourages them to make healthy choices.
• “You can have dessert if you want, but it’s not required.” This allows children to enjoy dessert without feeling pressured to eat it.