Sharing some tips for teaching children to healthy eating habits.
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Today’s subject is important, and I’m sure many of my friends have incredible advice to share in the comments.
Teaching at the start of healthy habits is one of the most important things we can do as parents. Healthy eating habits can be instilled at home, and this defines the basics of a wellness life. The teaching process can be long, stimulating and sometimes overwhelming, in particular with difficult eaters and the abundance of processed foods available.
Today, I wanted to discuss certain practical and effective advice on how to teach children to healthy eating habits in a pleasant, durable and without stress.
(Baby liv! I can’t even)
How to teach children to healthy eating habits
Develop a positive relationship with food begins young. Children learn better by example and parents play a huge role in training their children’s food choices. Today, I share some reflections on the reasons why the teaching of healthy eating habits is crucial, how to encourage children to make nutritious choices and some easy -to -enter habits.
A friendly note here that I am not perfect and it is always a work in progress. Our children certainly still have sugar, food dyes and processed foods, but that’s the exception, not the rule. Fortunately, they eat a lot of fresh, organic and whole foods and, for the most part, feed their small bodies very well. These are great eaters, and these are just some of the things that helped us. This message is for information and not medical advice.
Why are healthy eating habits important for children
Healthy eating habits formed in childhood often take place in adulthood, which has an impact on long-term health, weight management and general well-being.
Teaching children to eat a variety of nutrients rich in nutrients help:
Support appropriate growth and development
Strengthen the immune system
Establish good eating habits that prevent future health problems
Reduce dependence on ultra-transformed foods rich in added sugars and unhealthy fats
Encourage a positive relationship with food and an appreciation of balanced meals
It is much easier to shape the eating habits of a child from the start rather than trying to change unhealthy reasons later in life.
How can parents encourage healthy eating habits in children
1. Be a model
Children imitate their parents’ behavior, so it is essential to demonstrate healthy eating habits. Show them that you like fresh fruit, vegetables and balanced meals, and they will be more likely to follow your example. One in my favorite ways to bring children to eat giant salads when they were little was to make a huge for me with a lot of fun textures and ingredients. They always wanted “bites” who finished with me sharing half of my meal with them. This is how I presented so many foods to them.
2. Make the time of the meal pleasant
Create a positive atmosphere at the table. Avoid putting pressure on children to eat certain foods and encourage exploration. Let them try different textures and flavors without judgment. We always ask for “a polished bite” when we try something new. If they didn’t want to eat it, we encouraged them to try a polished bite, and if they were still not a fan, they didn’t need to eat it. Zero pressure.
3. Involve children in grocery store and cooking
Take your children to the grocery store and let them help choose healthy foods. Girls always surprise me with the fruits and vegetables they will choose, and they always eat them. It’s such a fun way to try new things! Implicating them in the preparation of meals makes them more excited to eat what they have helped to create. They like to help make energy bites, cut the vegetables, make houmous and shred the chicken.
4. Offer a variety of food
Exhibit children to different food groups and flavors from the start. The more diversified their diet, the more likely they are to develop a preference for healthy foods on processed options such as fries and sweet snacks. Even if it is so easy to get stuck in a rut, I try to constantly turn what we have for lunches and dinners so that they are exposed to different flavors and textures.
5. Teach awareness of the size of the portions
Help children understand the control of portions by serving appropriate parts of meals and snacks. Let them listen to their hunger and their fullness signals instead of forcing them to clean their plate. I try to balance their plates and if they want seconds of anything, it’s great. It’s my job to provide food; They can decide how much they want to eat. We never forced them to be a member of the Clean Plate Club, and when they were small, if they did not eat much, I would compete and I would put it in the refrigerator when they suddenly hung up just before bedtime.
6. Keep the accessible healthy snacks
Fighting fresh fruit, cut vegetables, nuts and other healthy snacks. When nutritional options are easy to grasp, children are more likely to eat healthy. I keep all the healthier snacks on the lower shelves of the refrigerator and the pantry so that they are easier to grasp and eat. In the refrigerator, they can find yogurt, hummus and vegetables, prostcuitto, cheese, guacamole packs, grated roasted chicken and different soaking sauces, energy stings, bars, chia sachets, etc., and in the pantry, it is easy for them to grasp Jerky jerky, Dried, the bars, the popcorn, or the marine slaves.
It should be mentioned here that I buy a lot of our snack staples on Thrive Market <- This link allows you 40% reduction on your first order!
7. Limit processed foods and added sugars
Although occasional treats are correct, try to minimize highly processed foods that contain excessive added sugars. Instead, opt for whole foods that provide more nutrients and energy. For us, strongly processed foods are things we have when we are not at home. I do not keep a ton of these things in the house, so they are not really available daily, but they will be when we are with friends, on a roadtrip, during a party, etc. It’s just not part of everyday life.
8. Encourage balanced meals
Teach children to build balanced meals including proteins, healthy fats and carbohydrates rich in fiber in their meals and snacks. I try to make sure that each meal and snack has a protein, a fat, carbohydrates and a certain type of fruits or vegetables (sometimes both).
One of their favorite meals is the roller of sushi in a bowl:
What are the good healthy eating habits to teach children
Here are some of the foundations on which I worked over time:
Eat a variety of food groups
Recognize the signals of hunger and fullness
Drinking water instead of sugary drinks
Choose whole foods rather than transformed snacks
Careful
Sits for family meals as far as possible
Avoid labeling foods as “good” or “bad” but rather understanding the balance
Listen to the needs of their bodies and make nutritious food choices
So tell me, friends: What have helped your family?
If you are looking for more resources, consult my article on Funny training for children And Meal adapted to children
xoxo
Gina
