Moms and dads, aren't these little ones' biggest problems with food? 'My child won't eat properly,' 'He doesn't like vegetables,' 'With all the food choices these days, from the MyPlate food guide to the latest food fad, it's hard to know what's good and what's bad, right?' It can be really confusing. But there's good news! You don't need a degree in nutrition to help your child learn healthy eating habits and maintain a healthy weight. Let's talk about some simple, but very important, basic tips. If you follow these, you can instill good eating habits in your children.
Parents, should we be concerned about these 10 things?
Here are ten very important things we all need to remember when it comes to children's eating habits. If you do these things right, you will see a big difference.
1. You decide what food comes to your home!
Simply put, you need to decide what kind of food you bring home and when you give it to your children. You know, little ones ask for different kinds of food, different colors. Sometimes those requests may even be less nutritious foods. However, as an adult, the final decision on what foods to ``stock'' at home should be in your hands. Don't worry, children are not hungry. They eat what is at home, in the fridge, in the cupboard. Imagine, if you only bring home fruits, vegetables, nutritious grains, they will have to eat those things. If their favorite ``snack`` is not very nutritious, it is okay to bring a little bit from time to time. Then they will not think, 'Oh, we don't let them eat these'', and they will not feel deprived. But the main thing is to have nutritious things at home. This is the first and most important step.
2. Let them choose from the things you offer.
The second thing is to let your child choose what he likes from the nutritious foods you have brought home and prepared, and let him decide how much he wants to eat. That is, give your child some control over what he eats and how much he eats from the options you give him at mealtime. This may seem like a bit too much freedom to some. You may think, 'Oh, if I let him do that, he won't eat anything.' But don't worry! If you do the first thing correctly, which is to only bring good, nutritious foods home, your child will choose from those good things. It is also very important to keep meal times, as well as snack times, specific. Then the child knows when food is available. This method gives the child some freedom to choose, which helps him develop a positive attitude towards food.
3. Forget the rule "Eat until the plate is clean!"
Many of our parents were raised with the rule that "you have to finish everything on your plate." But this method doesn't really teach children to listen to their bodies. Let a child stop eating when they feel full, when they feel they've had enough. When they become sensitive to what their body is telling them, when they're full, they'll stop overeating unnecessarily. Force-feeding makes them bored with food and unable to understand their body's signals. Think about how valuable it will be for a lifetime if they learn to eat the amount they need from a young age. So, don't force them to eat until they're done.
4. It's best to start from a young age.
Children's likes and dislikes for food are formed from a very young age. Sometimes faster than we think, that is, babies start to form these habits at an early age. Therefore, introduce them to different types of food as early as possible. Instead of getting them used to the same type of food, give them foods with different tastes, different looks, and different smells. Sometimes, for a child to accept a new food, it may not happen in a day or two. Sometimes you have to prepare the same food several times until he likes it. Don't worry, don't force it. But try to give him a few small bites each time. If your child is a little older, say lovingly, "Son/daughter, try eating just one bite." Getting them used to this variety will help them become healthy, omnivorous children in the future.
5. Should we change the children's menu a bit?
Who said that kids only like hot dogs, pizza, burgers, and macaroni and cheese? Most of the time, we adults think that way. Kids are actually more open to trying new things than we think. Especially when the whole family goes out to eat, encourage them to try new foods. You can give them a little bit of the food you ordered, or order a small appetizer that they can try. You might be surprised at how much they enjoy it! Going a little beyond the usual foods and introducing them to new flavors will diversify their appetite.
6. Be careful about the calories in drinks.
We need to be careful not only about the food we eat, but also about what we drink. Soda, sweet drinks, and colored drinks add unnecessary calories to children's bodies. Also, when they fill up on these drinks, they tend to eat less nutritious main meals. This means that this is a big obstacle to good nutrition. So what are the best drinks? Water and milk are the best for children. Fruit juice is best if it is 100% natural, but it is not good to give it too much. Especially preschoolers, 4 to 6 ounces (about 120-180 milliliters) of fruit juice per day is enough for a child. Therefore, get your children used to giving them clean water and milk instead of drinks that add unnecessary sugar and calories.
7. Give sweet treats a proper place.
Sweet foods are not just for children, they are something we all love. There is nothing wrong with giving a child a sweet treat or dessert every now and then. But the problem is, when we make this sweet treat more valuable than the main meal, or even a reward for eating it. Imagine, when you say, "If you eat all the food, I will give you ice cream," the child automatically thinks that the ice cream is the most valuable thing, and that things like vegetables and rice are just obstacles to getting it. Then the child will naturally give more value to the cupcake than to the piece of broccoli. Therefore, try to be as neutral as possible about foods. Instead of labeling one food as good and the other as bad, teach the importance of taking everything in balance.
"The purpose of a meal should be to fill the stomach and provide nourishment, not to win a dessert."
8. Remember, food is not love!
This is a very important point. Many times, we unknowingly use food to give our children gifts, to make them happy, to show them love. We say things like, "Don't cry, I'll give you a chocolate," "If you do well, I'll buy you ice cream." But when we use food in this way, children can get used to using food to cope with stress, sadness, or other strong emotions. This is what we call ``emotional eating.'' Therefore, find better ways to show your love and affection. Instead of food, hug them, appreciate their good work, spend time with them, give them attention. These things are worth a thousand times more than food.
9. Children do what you do - you are the best example!
This is not surprising. Children learn by what we do, not by what we say. If you are trying to teach your children good eating habits, you must first practice them. Be a good example yourself. Eat nutritious foods yourself, choose nutritious snacks, sit down with the whole family to eat at the table, and don't skip meals. If you eat a packet of biscuits instead of fruit, how will your child like to eat fruit? If you watch TV while eating, how will your child learn to sit at the table and eat properly? So, set a good example with your actions.
10. Reduce the time you spend looking at screens like TV and phones.
Nowadays, not only children, but all of us are addicted to screens like TV, computer, and phone. But as this screen time increases, mindless snacking increases. Also, the time available for physical activities decreases. Research has found that children who reduce screen time even have a lower body fat percentage. When screen time is limited, children have more time to play, run, and do other active things. It is very good for their overall health. Therefore, be careful about the amount of time they spend watching screens per day.
All in all, here's what to remember! (Take-Home Message)
Okay, so from what we've talked about, it's probably clear to you that instilling good eating habits in children isn't that difficult. It just requires a lot of dedication, patience, and love.
The main things to remember are these:
- You have the power to decide what food you bring home. Keep nutritious things at home.
- Let your child choose from the good options you provide.
- Forget the rule of "eat until your plate is empty." Allow yourself to stop when you're full.
- Introduce different foods from an early age.
- Don't use food as a way to show love. Instead, give affection and attention.
- Be a good example yourself. If you eat healthy foods, your children will follow suit.
- Reduce screen time and encourage children to be active.
If you incorporate these simple tips into your daily life, there is no doubt that your child will grow up to be a healthy, happy person with good eating habits. Best wishes to all of you on this journey!
` Children's nutrition, healthy food, parenting tips, children's health, eating habits, Kids' Healthy Eating, Sri Lanka
💬 අදහස් (0)
තවමත් කිසිදු අදහසක් පළ කර නොමැත. ඔබේ අදහස පළමු වරට මෙහි එක් කරන්න.
ඔබේ අදහස එක් කරන්න