How To Teach Kids About Portion Control?

Ways to Teach Kids about Portion Control

Here are some strategies to help you teach kids about portion control.

1. Be a Role Model

Show children how to practice portion control by demonstrating healthy eating habits yourself as kids often learn by observing their parents and caretakers. For instance, when serving your own meals, portion out appropriate amounts of food and avoid taking a second serving.

2. Explain Portion Sizes

Helping children understand what appropriate portion sizes look like is important and you can demonstrate this by using visual aids like measuring cups, food models, or everyday objects. For example, a serving of rice is about the size of a baseball, a serving of meat is about the size of a deck of cards, etc.

3. Involve Them in Meal Preparation

Engaging your kids in meal planning and preparation and discussing importance of choosing variety of foods can help them understand how different food groups contribute to a balanced diet.

4. Use Plates and Bowls

Teach children to use plates and bowls to eat instead of eating directly from the food bag or container. This is because eating from a plate is a visual cue that will help them understand appropriate portion sizes.

5. Teach Hunger and Fullness Cues

Help kids recognize their body's hunger and fullness cues. Encourage them to eat slowly and listen to their bodies. Teach them to stop eating when they feel comfortably satisfied, rather than eating until they're overly full.

6. Encourage Mindful Eating

Teach kids to eat mindfully by paying attention to their food, savouring each bite, and eating without distractions like television or electronic devices. This can help them better recognize when they're full and prevent overeating.

7. Avoid Using Food as a Reward

Discourage using food as a reward or a bribe as it can lead to an unhealthy relationship with food. Instead, find non-food rewards or incentives to motivate and encourage positive behaviour.

8. Portion Control Tools

You can introduce portion control tools like divided plates or portion control containers to visually demonstrate appropriate serving sizes. These tools can help children understand and practice portion control until it becomes a habit.

9. Talk About Food Labels

As children get older, involve them in reading and understanding food labels. Teach them to look for serving sizes and to compare them to what they are actually consuming. Discuss the importance of moderation and making informed choices based on nutritional information.

10. Be Supportive

Finally, be patient and supportive throughout the process. Encourage your children's efforts, provide positive reinforcement, and offer guidance when needed.