Building healthy habits takes less time now, as kids have grown smarter with the rise of smartphones. However, the bane of digitalization is experienced firsthand by parents as they cannot keep the two separate, even during mealtimes. As a result, neither is your child’s hunger satisfied, nor their desire to eat fulfilled, which results in overeating and obesity. Healthy habits are also not formed in a day. It is ideal to begin early and get them habituated.
Children nowadays need to get back on the wagon of balanced nutrition again. Instead of processed and fast food, they must consume a diet rich in whole foods. But how do you determine the essential healthy habits that need to be built in your kids for essential nourishment? Here is a simple guide to it along with tips on teaching kids about balanced nutrition.
Do not let your kids skip meals, especially breakfast in the morning. In case they feel nauseous or full in the morning, check if they are overeating at dinner, or have the last meal at an earlier time. On a healthy balanced diet, a kid is supposed to get up in the morning, have good bowel movements, and eat a nourishing breakfast, be it a smoothie or a sandwich. Breakfast means breaking the long night-time fast with nourishing food, which the body absorbs nutrients from, right away. Therefore, it should neither be skipped, nor unhealthy.
Your children should not have an unhealthy relationship with fruits and vegetables. Infants see all food as the same, the treatment meted out to whole foods at home is the one they adopt initially, before coming into their own being. Therefore, if you do not associate and sanction vegetables as ‘yucky’ and chocolate as ‘yummy,’ neither will your children. Make fruits and vegetables a healthy part of their daily meals and snacks.
Snacking is important for children. Not only does it give them energy in between the main meals to perform well at school and tuition, but also keeps them from craving unhealthy foods at odd hours or overeating. But you cannot feed your kids fast food in between meals, as it defeats the purpose of snacking on something healthy. Therefore, try to include foods like popcorn, egg wraps, trail mixes, cheese and crackers, and fruit sandwiches more into your kids’ diet instead of pizzas, burgers, and fries.
Water is something few kids focus on or even remember drinking diligently throughout the day. While fresh fruit juices, milk, lassi, smoothies, and more hydrate children and provide them with the necessary nutrients, water will always remain the best source of hydration. As an important solvent and substrate for hundreds of reactions in the body, while providing energy and a cooling effect, water is essential for children in summer, and all kids should consume between 1.5 to 2.2 liters of water daily, to avoid becoming dehydrated or getting heat stroke.
Eat meals together as a family. Though it may not always be possible, due to conflicting work and study schedules, try to have at least one meal together, every day, as a family. This improves bonding, love, and creates a safe space and helps children learn healthy food habits. Take turns serving, or helping each other out, and begin eating together. Chat with each other, know about kids’ whereabouts over dinner. But do not let any distractions take away the precious lessons your kids are learning in those moments.
Though many may wonder if their kids are up to the task, yes, they are. To raise independent, healthy adults, you must introduce your children to cooking from an early age. Not by letting them monitor the bubbling hot pot on gas, but by helping you peel, slice, stir, and marinade items. Naturally curious, kids may ask many questions in this period. This is the best time to teach them the art of balancing a diet. Explain the merits of vitamins and minerals with ABCs, play memory games of vegetables and fruits, or simply ask them to pick 4 random ingredients and make a meal out of it. This will not only show them the merits of different nutrients and foods but also how to make a balanced diet with available ingredients. Always try to answer their queries to the best of your capability and never lose patience. How you respond to mistakes also teaches them how to deal with anger. Cooking together should be about them learning their way around the kitchen, not lessening your workload.
The most important healthy habit of the generation, that few adults can maintain. No watching your phone, tablet, laptop, or TV. No doubt, for convenience, working professionals often multi-task at work. Though eating and working like that should be avoided, it should be a strict no-no in your house. Spend time with one another while eating, and with the food. Practice mindful eating and employ your five sensory organs with every bite, while mentally focusing on what you eat. This will help your kids automatically stop eating when they are full and have less cravings and more gratitude.
Neither was Rome built in a day nor will healthy habits be. But cooking together and incorporating more whole foods in their diet will prick their curiosity. In those moments, explain the benefits of a balanced diet and the concepts of macronutrients and micronutrients, as young kids are very smart nowadays. Your honesty and consistency might just win them over and get them trying.