Child nutrition is very important for the proper development of your health, both physically and intellectually. And this should be prioritized from the start, from the moment you start eating more solid foods.
For this to happen in the healthiest and most natural way, everyone must be involved. Here we will give some tips on healthy eating for children, which will also be useful for adults.
It is necessary to remember that children are not born with already formed taste buds. Over the years, they pick and choose their favorite foods. In order for children to be able to decide what they like or dislike, it is essential that they are offered different foods and be healthy.
Children need a well-balanced diet, with foods from all categories, such as:
Vegetables, preferably fresh and unprocessed.
At home, this process begins
Every child has as their first reference the people they live with. Be it parents, brothers, uncles, grandparents…
So we must set an example. If there is already a healthy food routine at home, the tendency is for the child to get used to food naturally. Children follow what adults are doing. Having a positive approach to food will lead to a positive reaction in children as well.
Problems usually arise when they start noticing that adults are consuming other (unhealthy) foods that they are not given. And of course, they will want to try it! Therefore, it is not correct to ask a child to eat vegetables if you are eating french fries!
Good nutrition follows the same principles, both for children and for adults. Everyone needs the same nutrients, whether they are vitamins, minerals, carbohydrates, proteins, or fats.
What varies are the amounts of nutrients with age.
A healthy diet ensures the provision of adequate nutrients in terms of quantity and quality, and the good health and growth of our children.
Let’s talk a little more about nutrients
For those with a deeper understanding of each of the healthy eating tips for kids, we have a guide on the essential nutrients needed to maintain the proper functioning of our bodies:
Proteins: Prefer lean meat, poultry, eggs, beans, soy products, and nuts
Vegetables and vegetables: Always try to offer fresh and colorful vegetables
Grains: Always choose whole grains such as wholegrain bread, oats, popcorn, quinoa or brown rice
Fruits: Always prefer fresh and whole (or minimally processed). In the case of juices, sugar-free juices are preferred.
Dairy products: Prefer fat-free or low-fat products such as milk, yogurt, cheese or fortified soy drinks.
Healthy eating tips for kids
What should be avoided?
Children should limit foods that contain:
Sugars can induce children to love sweet foods, making it difficult for them to eat fruits and vegetables.
Remember: the sooner you start providing healthy and nutritious food to your children, the sooner they will be able to develop a healthy relationship with food, and this can last a lifetime. So, let’s move on to healthy eating tips for kids!
10 Tips On Healthy Eating For Kids
1. Eat family meals
Family meals are an opportunity for parents to introduce children to new foods and to set an example for healthy eating. This will make children more likely to eat fruits, vegetables, and grains.
In addition, it is a perfect opportunity to chat with your children without being distracted by the TV, phone or computer.
2. Fridge and pantry with healthy food
One of the greatest healthy eating tips for kids! Keep plenty of fruits, vegetables, and healthy drinks (water, milk, and pure fruit juice) on hand so children avoid unhealthy snacks like soda, chips, and crackers.
Choose whole-grain bread, crackers, and cereal.
3. Cook more meals at home
Try to eat at home because meals taken out contain more sugar, salt and unhealthy fats.
Involve the children in this process. Talk to them about making choices and planning a balanced meal.
Even while preparing, give them tasks they can do without the risk of injury. And always praise!
4. Water will always be the best choice
Children tend to be averse to drinking water, so they should be strongly encouraged. Limit sweetened beverages such as soda and fruit-flavored drinks.
Always provide water.
5. Avoid skipping meals
When meals are skipped, the child may feel hungry in between. This will make you always look for unhealthy foods (high in calories and no nutrients). Insist but do not oblige.
A good strategy is to give the kids some control, but also to limit the type of food available in the house.
If the child does not really want to prepare the meal, do not negotiate or substitute another food that he wants. This is one of the best healthy eating tips for kids. The child will eat better at the next meal.
6. Amount of food intake
Do not force the child to eat more than he wants or needs. If you eat less at this meal, you will likely eat a little better next time.
Forcing the child to eat all the food on the plate will cause the child to nullify the feeling of satisfaction. This will lead to one of today’s biggest problems, childhood obesity.
7. Enjoy the meal.
This is one of the most important healthy eating tips for kids.
be patient. Of course, we do not want our children to eat for two hours, but eating slowly and chewing food properly is very important.
It takes about 20 minutes for satiety information to reach the brain. So, no need to rushoh. Unless you want your child to eat a lot!
8. Make the dish a watercolor
Choose healthy foods in different colors and create delicious, fun, and colorful dishes with them.
This will make the child enjoy trying new foods and staying nourished. Offer healthy dessert options such as a cup of fruit or yogurt.
9. Always try out new recipes
Always try to learn new recipes. Use fresh ingredients, always healthy, that give food a different flavor.
10. Make a vegetable garden at home
Even if you don’t have a backyard, you can still create a small garden inside. Use the pots to grow tomatoes, basil, chives, parsley, and carrots, for example.
Kids will love the experience of eating the foods they have developed themselves. It would be a fun way to teach the importance of food.
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