Children need to be taught that wholesome meal packed with essential nutrients is very important and is the tastier one. The eating habits you teach your children when they are young will help them uphold a healthy lifestyle in future. It helps to ingrain the importance of nutrition and a balanced diet, which helps in staying fit physically and mentally agile . In the long term it minimises onset of disease later in life.
Eat breakfast daily:
Breakfast is the very first meal of the day and should not be missed. It is essential for giving children energy to kickstart the day. Ensure that breakfast should contain sufficient amounts of essential nutrients. Examples like eating home-made porridge, sprouted, eggs and a fruit like apple or berries will provide energy to focus on learning throughout the day.
Highly processed and easy to buy and serve breakfast cereals , breads and sugar laden energy bars are to be strongly discouraged.
Variety of foods:
Include different kinds of fruits and vegetables in meals. These are nutritious and also encourage children to enjoy food. It also makes them look forward to meals. Fruits and vegetables are high in their nutrition quotient that is very important for healthy growth of children. Encourage consumption of a wide range of foods from different food groups to ensure they get all the necessary nutrients.
Healthier Snacks:
Children will need snacks between meals to keep up with their active lifestyles. A mixture of seeds, nuts, dry fruits and fruits are the healthier version of snacks. Carrots and cucumber are good option as well.
Again across the counter packaged snacks and energy bars and drinks should be avoided.
Drink plenty of water:
Encourage your children to drink sufficient water throughout the day instead of sugary drinks like sodas or juices. Water is essential to keep hydrated and lets the body flush out unwanted toxins.
Eating slowly:
Encourage children to eat slowly as it ensures that they chew their food properly which helps for proper digestion of food. This helps in maximum absorption of the nutrients from food.
Learning when to stop:
Knowing when to stop eating once the stomach is full is also important aspect of eating healthy. Teach your children to be conscious of their body’s hunger cues and eat accordingly. Small children will not understand the signals sent by their stomach to brain when they are full. Children should be taught distinctly when they need to stop from the time they learn to eat their own food. It’s okay to indulge in treats sometimes but also it is crucial to recognize when to cease. Foods with high sugar and salty snacks like chips etc. reduce this signalling leading to instil poor snack choices besides loading unwanted calories.
Portion control to avoid Overeating:
Teach children to recognize appropriate portion sizes to prevent overeating and promote mindful eating. Overeating may result in digestive issues and children may tend to gain weight. So it is important to teach your children not to overeat. Having a regular time for meal and snack helps to control appetite and checks excessive hunger or desire for eating more.
Eat meals together:
Make it a habit to have at least one meal a day together. Eating together as a family is also one of the important aspects of healthy eating habits. It provides a chance to spend quality time with family members. This helps to cultivate a strong family bond and create a more positive attitude towards food and nutrition.
Positive eating Environment:
Create a pleasant atmosphere during meals, free from distractions like screens or stressful topics to encourage enjoyment of food and promote healthy eating habits. Avoid eating in front of screens. It distracts children from truly relishing the taste of food and also can lead to binging or eating less than required for them.
Cook at home:
Cook meals at home and ensure they are balanced with nutrition like carbohydrates, proteins and healthy fats. Involve children in cooking this will increase their interest in healthy foods and they will learn how to prepare nutritious food for themselves. This also help them to make healthier choices.
Have a positive attitude towards food:
Make your children understand that food is fuel for the body and the effects of different foods on their bodies. This will push them to make informed choices and cultivate healthier eating habits.
Role modelling:
Set a good example by demonstrating healthy eating habits yourself, as children often mimic the behaviour of adults around them.
Encouraging good eating habits in children is very important for their overall health and development. This will help your children to understand that nutrition is very important for their overall health and well-being. Ultimately, promoting good and healthy eating habits in childhood sets the foundation for a lifetime of health and wellness and avoidance of diseases.
Eat healthy. Stay healthy!!!
