As parents, you influence your child’s fundamental values, so lead by example.
Teaching kids to eat well can be extremely challenging. You don’t want to give them facts to grasp or turn every mealtime into a lecture. But if you wait too long, they will pick up unhealthy habits in no time.
Kids need to know that every food they put into their bodies affects them and how they can learn to make the healthiest choices.
With the help of these tips below, you can instill healthy eating habits without turning every meal into a war zone.
Start the day with a healthy breakfast
It is observed that children who have a healthy breakfast at home tend to have a good memory, a stable mood, and energy throughout the day.
Focus on the overall diet of the child rather than specific foods
Children should be given more whole – food that is as close to its natural form as possible – rather than processed or packaged ones.
Disguise the taste of healthier foods
It is the best way to get your children to have healthy food. Adding small chunks of vegetables to their beef, mashed carrots and potatoes to their spaghetti, or sweet dips to slices of apples will make them fall in love with their food.
Not just a rule, make a routine
Make sure healthy foods are added in your family’s meals. Take kids with you for grocery so they can voice their opinion about food. Younger kids can help pick fresh fruits and veggies. While the older ones can take on larger roles like choosing recipes and making a shopping list.
Avoid sugary drinks
Why have drinks when you can make your own?
Fruit juices are far healthier than the fizzy drinks. Blending whole milk with your favorite types of fruits such as bananas or berries is another way of enjoying liquids.
Create your popsicles and frozen treats – Get kids involved.
Easy and fun to make, freeze 100% fruit juice in an ice-cube tray with plastic spoons as popsicle handles and enjoy homemade ice lollies!
Discover healthier junk food choices
Replacing junk food with healthier options sets them up for a change that they didn’t see coming, so you have to be very smart about it.
Kid-friendly junk food alternatives can be like:
- Homemade smoothies instead of milkshakes
- Baked fries instead of potato chips
- Yogurt fruit pops instead of ice cream
- Smashed avocados instead of jam
Have some kitchen fun!
Involve your children in healthy nutrition – Encourage your toddler or preschooler to help you out in the kitchen. Assisting may make your child more curious and open to trying new or different foods. Always follow essential food safety tips and provide your child with age-appropriate tasks.
Be smart about fat
Keep track of fat consumption at all times. Kids need healthy fats in their diet as they help kids fill up (and stay full), concentrate better, and improve their mood.
Healthy fats
Monounsaturated fats include
- Olive oil.
- Avocados.
- Nuts (like almonds, hazelnuts, and pecans).
- Seeds (such as pumpkin, sesame).
Polyunsaturated fats include:
- Omega-3 fatty acids that are found in fatty fish, such as salmon, herring, mackerel, anchovies, sardines,
- Flaxseed
- Walnuts
Unhealthy fats
They are found in vegetable shortenings, some kinds of margarine, crackers, candies, cookies, fried foods, baked goods, and other processed foods made with vegetable oils. So, no amount of trans fat is safe.
Teach them the importance of a physical activity
Physical activity is a must. Children of all ages should be active for at least one to two hours each day, including movements such as trips to the park, organized classes, or age-appropriate sports.
To learn more about healthy eating options for you and your family, visit our website.