Tired of debating about eating dinner with your toddler? Finding it frustrating to get your first-grader to try new foods? Can’t get your tween to commit to a few bites of veggies? You’ve got company: A recent survey found that the average American parent spends a jaw-dropping 67 hours per year (basically three entire days) bargaining with their kids over food. That’s right: 67 hours (or 4,020 hours). That’s precious time you could be spending on, oh, say, sleeping, reading, playing with your kids, working out… the list goes on. Truth is, we could all use a little support when it comes to helping kids build healthy eating habits. And one of the top candidates to support you? You guessed it: A sitter or nanny.
Why Sitters Are Your Smartest Healthy-Eating Ally
Not only are caregivers there to care for your child, but they can also help reinforce your family’s values while modeling good behavior, which definitely includes eating. Yes, caregivers can be your strongest ally in encouraging healthy eating in your child. Why? Well, it’s no surprise that kids thrive when they know what to expect. (Plenty of research proves it.) When expectations around food stay consistent between parents and caregivers, children are more likely to feel secure and develop confident, balanced eating patterns. For example, if a parent says, “Clean your plate!” while the other parent says, “Eat whatever you want,” confusion ensues.
But when both parents (and all caregivers) are on the same page, kids know what to expect. Pairing a calm approach with encouraging language will help children learn to trust hunger cues, try new foods, discover healthy choices they actually love, and build the healthy eating habits we all want. Remember: Healthy eating habits aren’t born overnight— they’re built through small, consistent experiences, including the following eight important ways a sitter can help.
1. Sitters Help Reinforce Your Family’s Food Values
Each and every family approaches food a little differently. You might hear your child report on the sugary snacks Sally has at her house or get the low-down on the all-veggie lunch that Sam brings to school. Once you come up with some guidelines that work best for your family, loop in your sitter for support. Share key information such as allergy information, snacks you prefer they have (and skip), tips on treats, and any foods you’d do backflips if they agreed to try. Being aligned with your sitter not only ensures your child has consistent messaging, but it build trust in your relationship, too.
2. Sitters Can Offer Balanced After-School Snacks
That school bell ringing? It also seems to double as an alarm: Once class is dismissed, a child’s hunger flips into overdrive. After school, kids are typically ravenous and tired, a tough little combo. That’s why this window of time is one of the most important food moments of the day. Kids are so famished that they might be open to eating just about anything. Be sure to have a few options on hand for your sitter to offer. Look for a balance of protein and carbs to stabilize energy and keep kids satisfied until dinner. Think apple slices with nut butter, yogurt with peaches or berries, whole-grain crackers with cheese, or baby carrots and cucumber slices with hummus. (Get a few more snack ideas.)
3. Sitters Can Talk Up Certain Foods
Not to add “sales” to your sitter’s responsibilities, but how caregivers describe foods and communicate eating will go a long way. For example, “Should we add something that helps your body feel strong?” or “What do you think we could add to make this snack more satisfying?” Talking about food in terms of fuel (“Want some more grow food?”) and how it keeps your body healthy is smart. When sitters engage kids in the food decision-making and give props to particularly healthy items, it will encourage healthy eating strategies, including balance rather restriction.
4. Sitters Can Encourage Calm, Screen-Free Snacks and Meals
Talk to your sitters about turning off the TV and shutting down devices whenever it’s time to sit at the table to eat. Even a 10-minute pause during eating can help. Tuning out from the screen and tuning in to hunger and fullness will also help emotional regulation. Plus, it’s a great opportunity for sitters to chat with school-age children about their day, any homework, or whatever’s on their mind.
5. Sitters Can Include Kids in Simple Food Prep
Did you know? Research shows that children tend to be more willing to try foods when they assist in the preparation. Depending on how old your child is, your sitter could ask them to help wash fruit, stir yogurt, or spread cream cheese on a bagel. Including kids can even encourage veggie intake: One study found that when children helped prepare a salad, they were 76% more likely to eat it than when they didn’t help.
6. Sitters Can Teach in the Kitchen
Another way that sitters can support a child when it comes to food? Teaching simple skills while cooking or prepping meals. According to the American Academy of Pediatrics, food prep is a perfect time to teach kids about counting, fractions, measuring, science, vocabulary, and how to follow directions. Not only will it sharpen school-ready skills, but it also boosts children’s confidence, notes a 2020 study.
7. Sitters Can Help Sidestep Power Struggles
It’s normal for parents to feel pressure to get their child to eat healthy, but sitters often don’t feel as much tension. Caregivers are often better able to take the emotion out of the situation and encourage without all the stress. Supportive sitters can stay neutral if, say, a child refuses to eat a specific food and they can calmly and confidently encourage them to try new foods. By staying consistent, sitters might also have more success in getting children to follow your family’s food rules.
8. Sitters Can Share Small Wins With You
Is there anything better than hearing about how your kid crushed it? We’re waiting. When sitters give you tiny tidbits such as, “She helped slice up strawberries today” or (and maybe this is a long shot but still…) “He tasted broccoli and loved it.” Not only do these moments help reinforce that your sitter is invested in your child’s growth, but they help you see their progress on the healthy eating front.
Want to Set Your Sitter Up for Success?
To help your caregiver help your child build healthy eating habits, be sure to spend some time laying the groundwork:
Share your plan.
Start by having a simple conversation about food, including any allergies, aversions, adorations, rules about treats, or foods you’d be psyched to have your child try. Clearly communicating your hopes and expectations will give your sitter a roadmap to follow.
Fill your fridge and pantry.
When you stock up on nutritious options and ensure they’re washed or ready to prep, sitters are more apt to offer them. Try pre-cut veggies, pre-sliced fruit, clearly-labeled clear containers, portioned-out snacks, etc. When you make healthy choices the easy choice, everyone wins.
Touch base about treats.
Stressed about sugar? Eager to avoid artificial colors? Particular about preservatives? Be sure to share. When you’re specific about what’s allowed, what’s off-limits, and what’s only permitted occasionally, you’ll avoid uncomfortable conversations and frustration later.
Expect that your child might eat differently with a sitter.
It’s common for kids to act differently with caregivers than they do with you. They might be more open to trying new foods or they could push back and test boundaries. No need to panic. Know that different dynamics create different outcomes. The best way to navigate these situations is by communicating openly with your sitter while both of you stay consistent so kids know what to expect.
The Upshot? Healthy Eating Is a Team Effort
Creating healthy eating habits takes time, so try to practice patience. Don’t expect perfection but look to keep everyday patterns consistent. That means balanced yet yummy snacks, screen-free meals, positive language, and opportunities for help with food prep and decision-making, when appropriate. And know you’re not alone! Not only are other parents grappling with these issues, but you’ve got support in the form of your sitter.
