How to instill good digestive habits in your child?

Nowadays, our little ones are also busy. After school, they go to tuition classes, then sports practice, homework, chatting with friends... They are just as busy as we are. So with this busy lifestyle, there is a high chance that our children, like us, will get used to bad eating habits. Because of this, children can often experience digestive problems like stomach upset and constipation. So, how can we, as parents, instill good digestive habits in our children? Let's talk about this simply.

5 common bad eating habits among children and how to fix them

Let's first look at some of the common bad habits that affect digestion among children. Your child may have one or more of these. Don't worry, these are things that can be fixed.

1. Do you not eat certain foods? (Choosing food)

There are some children who only eat yellow foods. Some children do not like to eat dairy foods at all. Due to this picky eating, the child's body does not get the nutrients it needs in a balanced way.

Solution: Balance the child's diet.

• Be aware of dietary guidelines: The old food pyramid has changed a bit. Look for a guide like the newly introduced ``ChooseMyPlate``. It will help you clearly understand how much vegetables, fruits, and protein a child needs per day.
• Be careful with calories: The number of calories a child needs per day varies depending on age and activity level. You can get a rough idea of ​​this from the table below.

• Pay attention to portion sizes: While teaching children to enjoy food, also teach them to control overeating. Using smaller plates, cups, and spoons is a good way to do this.

2. Swallowing food quickly

Popping a piece of bread in their mouths while running to the school van, or hastily swallowing rice before going to school... These things can lead to stomach upset, overeating, and eating the wrong foods .

Solution: Teach your child to be mindful of what they eat.

When we eat mindfully and slowly, we enjoy the taste of food better, and we also eat less. This is called ``Mindful eating''. Try these things to help your children develop this habit:

• Sit down to eat: If you eat while driving or walking, your child will not feel like they have eaten. Therefore, if you want to eat, make sure to eat at a table and sit down.
• Remove distractions: Tell your child to put away things like books, phones, tablets, and games while eating. Don't allow texting or playing games at the dinner table.
• Let your child feel the food: The satisfaction of a meal comes from experiencing its smell, touch, and taste. So let your child smell, touch, and taste the food.
• Listen to your body: Teach your child to recognize the signs their body gives when they are truly hungry and when they are full. Tell them, "If you feel full, you don't need to eat anymore."

3. Addiction to 'Junk Food'

Chips, sugary drinks, sweets... Children can easily get these high-calorie, low-nutritional foods from school canteens, local shops, and everywhere else. They love them.

Solution: Stop bringing home 'junk food'.

It's hard for us to control what our children eat when they're away from home. However, we can control what we have at home. It's okay to bring home a snack every now and then. But, you should always have healthy snacks in your kitchen cupboard.

4. Drinking sugary drinks instead of water

Some children are more likely to drink juice, milk, sports drinks, and sugary drinks than water. These drinks are high in calories but low in fiber, which helps keep you feeling full. This can lead to overeating.

Solution: Encourage your child to drink more water.

Every cell in our body is made up of water. Water is essential for digesting the food we eat and removing waste from the body.

• How much water does a child need? There is no set amount of water a child should drink per day. The best thing to do is to encourage your child to drink as much water as they need, whenever they need it.
• Make drinking water attractive: Always keep a jug of clean water with ice cubes in the fridge. Add a few slices of orange, lemon, or strawberry to it to make it look nice and taste good.
• Other drinks: Limit milk to 24 ounces (about 700 milliliters) per day for children under 13. If you give juice to a child under 6, it's best to limit it to 6 ounces (about 180 milliliters) and 12 ounces (about 350 milliliters) for a child over 7.

5. Sitting still (lack of physical activity)

TV, video games, phones... these things have made it harder for children to get outside and play. But exercise is essential for good health. Physical activity not only helps maintain a healthy weight, it also boosts self-confidence, and is also a great treatment for digestive problems like constipation .

Solution: Get them active for at least 60 minutes a day.

Get your kids outside and try to keep them active. Children over 2 years old should get at least 60 minutes of moderate-intensity activity a day. This doesn't have to be done all at once. You can break it up into two 30-minute sessions, or four 15-minute sessions. The most important thing is to get your body moving.

As parents, let us be good role models.

Good eating habits are something we should strive for as a family. The best way to give children a balanced diet, encourage them to exercise, and keep them away from 'junk food' is to model those things for them .

If you have any concerns or concerns about your child's eating habits, weight, or digestive issues, talk to your doctor or pediatrician . They will be able to give you the most accurate advice.

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