Teaching kids how to eat healthy can be tricky. You don’t want to give them more facts than they can understand or turn any meal into a lesson. But wait a long time and they may develop some bad habits at this time.
It’s not just a law, but a process. Make sure healthy food is the foundation for your family’s diet and involve everyone in choosing healthy and delicious options. Take the kids to the grocery store or farmers market. The youngest can choose fresh fruits and vegetables. Older children can handle larger tasks, such as choosing recipes and making shopping lists.
Show children what “eating well” looks like. Explain to them that they should fill half their plate with fruits and vegetables that contain nutrients that will help their bodies grow. The other half should be whole grains and strong proteins that give them energy to run, dance and play. When cooking or shopping, show them different examples of these same foods. Avoid labeling foods “good” or “bad.” Children need to learn that all nutrients are in their diet. Pronounce food like “gaa”, “nwayo” or “whoa”. Children can “give the green light” to foods like fruit and unhealthy milk that they should be eating every day and “go easy” on unhealthy foods like waffles. Snacks, such as french fries, do not need to be banned, but children should stop and think twice before eating them too often.
Talk about portion sizes. It’s not just what children eat that matters, but how much. Even young children can learn that the amount of rice or pasta they eat should be within their reach. Protein should be the size of a palm and fat like butter or mayonnaise in a fingertip. When buying packaged foods, ask the children to help you determine serving sizes. Then explain to him why sticking with him is a good idea.
Cut out the sweets. Explain to older children that while candies and cookies are delicious, sugar can do more harm than good. (You can tell children that too many sweets will make them feel “too much.”) Next, offer fresh fruit for dessert and reduce treats to two or three times a week to control sweet cravings. Help children get in touch with their “hunger”. We were born to know how to eat when we are hungry and stop when we are full. But it’s easy to lose track of time when you’re surrounded by food and excess. To help children listen to their bodies, don’t let them have “one more sip” or clean their dishes. Also turn off the screen during meals. They prevent children from paying attention to the food they eat and when they are full.
Have healthy eating habits. If you’re pushing your kids to eat broccoli without touching it yourself, you might be changing your diet. Whatever body you have in mind. Stephanie Middleberg, a nutritionist in New York City, says: “Modeling is one of the best ways to get your kids to eat better. Eat with the family. Children who eat with their families are more likely to eat fruits, vegetables and whole grains. (They are also less likely to snack.) You don’t need to talk about nutrition when you eat. Make meals fun. Put on some music, choose a fun game, or let the kids play with their friends.
Contact your family doctor. If you think your child needs to lose weight or gain weight, don’t put him on a diet. Instead, talk to their doctor.