Shaping Healthy Habits with Positive Food Memories

Food is so much more than just fuel for our bodies. It’s the centrepiece of our celebrations, the comfort during tough times, and the glue that binds generations together.

Remember when your grandmother would make your favourite cookies? Or when you sat down for a family dinner after a long day? These moments are often etched in our minds as "core memories," and food plays a huge role in creating them.

But building memories with food isn’t just about nostalgia – it’s also about setting up healthy habits for the future.

Whether you're a parent, a childcare worker, or someone simply looking to make mealtime more enjoyable, you can use food to create lasting memories that will help young ones form healthy habits and develop a healthy relationship with food. Plus, food can be a lot of fun!

So, let’s dive into how you can make food part of building happy, healthy habits for all ages.

Why Food Memories Matter

Food is an essential part of life, and the experiences we have with it often shape our relationship with eating later in life. For children, meals are a time for bonding, learning, and developing habits that will stick with them long into adulthood.

Most of us have a favourite meal or snack that takes us back to our childhood. Maybe it’s a homemade pizza, or those perfect peanut butter sandwiches your mom used to make. These food memories create a sense of comfort, security, and joy. By making food a positive experience for kids, we’re helping them build healthy habits that can last a lifetime.

These experiences set children up to see food as a positive thing used for both fun and nutrition. In today's day and age with so many mixed messages in the media about dieting and what foods you should and shouldn’t eat, encouraging children to have fun with food and focus on how good they feel when they fuel their bodies promotes a lifelong positive relationship with food.

 

How Can Childcare Settings Help Build Food Memories?

In childcare settings, food is a great opportunity to create an environment where children can explore new tastes, enjoy a variety of nutritious options, and make connections with their peers. Here are a few ways to incorporate food memories in a childcare setting:

Get Creative with Food Presentation

Children eat with their eyes first, so make meals fun! You don’t need to go overboard, but simple touches can make food more appealing. Try using cookie cutters to shape sandwiches into fun shapes or turn fruit into smiley faces.

Involve the Kids

Let the little ones help out in the kitchen (under supervision, of course). They can stir, sprinkle, or even just help set the table. This involvement not only makes mealtime more exciting but also teaches them valuable skills. When they help make the food, they’re more likely to enjoy eating it.

Introduce New Foods Slowly

While it’s comfortable to keep things familiar, don’t be afraid to introduce new foods too. Children are more likely to try something new if they see it as a game or part of a fun experience. Consider "theme days" where you explore different cuisines or have "taste tests" where children taste and learn about different fruits or vegetables. You might learn about where and how something grows and then have everyone try that food.

Encourage Family-Style Meals

Sharing meals family-style can foster a sense of togetherness. When children are encouraged to serve themselves or share dishes, they learn about portion sizes, making healthy choices, and eating together as a group.

Building Food Memories at Home

At home, the kitchen can be your playground. Whether you’re a parent, grandparent, or caregiver, you have the power to create lasting memories that promote a love for healthy food. Here’s how to make mealtime more memorable at home:

1. Make Mealtime a Ritual

Create a routine that your family can look forward to. Maybe it’s Taco Tuesday or Sunday pizza night – whatever it is, having a regular meal tradition helps children feel secure and builds anticipation. It’s a great way to bond and set the stage for healthy eating habits.

2. Cook Together

Spend time cooking with your kids and allow them to explore their creativity. You could have a “mini chef” night where everyone gets to make their own personalized mini-pizza, wrap, soup, or smoothie. Cooking together not only teaches life skills but also gives kids a sense of accomplishment when they eat the food they’ve made.

3. Create Healthy "Treats"

Who says treats can’t be healthy? Instead of sugary snacks, try making fun, nutritious versions of everyone’s favourite foods. For example, homemade frozen yogurt pops, fruit salad "sundaes," or whole-wheat muffins with hidden veggies can be just as enjoyable as traditional treats. This way, you’re offering both a tasty experience and a nutritious option.

4. Avoid using Food for Reward or Punishment

It can be tempting to offer a special food-based treat (or withhold one) to influence a child’s behaviour. However, using food as a tool for reward or punishment can lead to a complicated relationship with food and encourage unhealthy eating habits. Instead, try using other rewards such as going to the park, seeing friends, or choosing which board game the family plays together.

Find out more about this here.

Making Food Fun and Nutritious: Ideas for All Ages

Regardless of age, food should be both enjoyable and nourishing. Below are a few ideas that work for children, adolescents, and even adults:

1. Smoothie Bowls for a Colorful Kick

Smoothie bowls are a hit with kids and teens alike. They’re packed with fruits, greens, and even protein, but they’re fun to make and eat. Add toppings like granola, nuts, or seeds to create a delicious "rainbow bowl."

2. Veggie Dips

Getting kids to eat veggies can be challenging, but it’s easier when they’re paired with something fun. Try making colourful veggie dips with hummus, yogurt, cottage cheese, or avocado. Let the kids dip carrot sticks, cucumber rounds, and capsicum slices into the dip.

3. Fruit Kabobs

Why settle for a plain old fruit salad when you can make fruit kabobs? It’s a simple, hands-on way for kids to enjoy a healthy snack. You can use any combination of fruits, from strawberries and grapes to melon and pineapple. It’s also a great activity to do together! You could even drizzle a little chocolate over the fruit for a special treat.

4. DIY Pizza Night

Whether you’re at home or in a childcare centre, pizza is always a crowd-pleaser. Set up a pizza bar with a variety of toppings like veggies, lean meats, and cheese. Everyone can build their own personal pizza, making it fun and interactive.

Remember when Building Healthy Food Memories

1. Start Early: The earlier you start involving children in food preparation and teaching them about healthy eating, the better! Kids are more likely to develop a positive relationship with food when it’s something they enjoy and understand.

2. Be Patient: Kids’ tastes change, and they might not love everything right away. Don’t force it but encourage them to try new things. Repeated exposure can lead to acceptance of a wider variety of foods.

3. Focus on Balance: The key to building healthy habits is balance. Offer a variety of foods at each meal, including fruits, vegetables, whole grains, protein, and healthy fats. Making food fun doesn’t mean compromising on nutrition – it’s about finding the right balance.

Let's Build Those Food Memories!

Food is an amazing way to create memories that last a lifetime. Whether you’re at home, in a childcare setting, or anywhere in between, making food a fun, positive experience can help young ones form healthy habits that will benefit them for years to come. So, let’s get creative, get cooking, and most importantly, have fun!

If you need support in developing healthy eating habits for your family or childcare centre, don’t hesitate to reach out to an OSCAR Care Group Dietitian Accredited Practising Dietitian for advice.