Bribing children to eat vegetables can do more harm than good. do this instead

This is a tip that many parents know well: “Eat two pieces of broccoli, and then you can eat.” Sweet,

This seems to be a practical solution to encouraging children – especially finicky eaters – to eat healthy foods. And in the short term, it often works.

But using food as a bargaining chip can do more harm than good.

Why is food bribery counterproductive?

Although well-intentioned, bribery Children Along with the treatment of eating healthy food:

create unhealthy associations

Studies show that using discretionary foods like sweets as rewards increases children’s preference for those foods.

Over time, children begin to see sweets as a “reward.” vegetables As in “chore”. This distorts their perception of the value of food and can lead to an unhealthy relationship with food.

Bribing also associates food with achievement or behavior, which may promote emotional eating patterns later in life.

disrupt appetite regulation

Children are born with the ability to self-regulate how much they eat based on internal signals between the gut, brain, and hormones. It is common for appetite to fluctuate – feeling hungry one day, not feeling hungry the next – depending on activity, growth and development.

However, food rewards can override these natural signals. When children learn to eat to earn a reward rather than to satisfy hunger, research shows this may increase the risk of overeating.

Increase fussy eating

Picky eating is a normal phase of childhood and usually improves after children start school.

But pressuring kids to eat, especially with the promise of a reward, can make them even more resistant to trying new foods. Several studies show that food rewards are linked to greater carelessness in eating over time.

What to do instead: Evidence-supported strategies

Instead of resorting to bribes, here are research-based ways to support healthy eating habits in kids:

1. Focus on effort, not results

It may take eight to ten exposures for a child to accept a new food. So keep offering it without any pressure.

Praise your child for trying something new instead of finishing his or her plate.

Let them decide whether to eat it or not – and how much. The goal is to create a positive experience around food.

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2. Mix new foods with familiar favorites

Children are more likely to try unfamiliar foods when they are served foods they already like.

So if your child loves potato chips, try offering roasted carrot “orange chips” as an alternative.

Offering the same food in different formats (such as avocado on sushi one day, on crackers the next) also increases acceptance.

3. Make healthy food look appealing

Studies have shown that children respond better to food presented in fun and colorful ways. Use different shapes, textures, and colors to make food more appealing – think fruit skewers, rainbow vegetable plates, or “build your own meals.”

4. Involve kids in the kitchen

Children are more likely to eat prepared food. Even younger children can help with age-appropriate tasks like mixing, measuring or choosing dishes. Cooking together is not only a learning opportunity, but it also creates a sense of ownership and pride.

5. Model the behaviors you want to see

Children learn by watching. Research shows that when parents regularly eat and enjoy healthy foods in front of their children, these children have better diets than their peers who do not see their parents enjoy healthy foods.

Try to share meals as a family whenever possible and enjoy nutritious foods.

bottom line

Although bribing kids to eat healthy foods may provide short-term success, it can weaken their ability to self-regulate, distort their relationship with food, and lead to fussiness in the long run.

But with patience, consistency, and positive role modeling, kids learn to enjoy a variety of healthy foods—no bribes required.

Nick Fuller is the author of Healthy Parents, Healthy Kids – Six Steps to Total Family Wellness. Her free, practical recipe ideas can be found at feedingfussykids.com.