Healthy eating is a systematic process of including all the important nutrients in one's diet. Kids have versatile nutritional requirements. As per a research paper called Nutrients published in 2020, childhood is a stage of immense growth and development, which is supported by optimal nutrition. By implementing the right kind of eating choices among kids from an early age, parents can cultivate a lifelong habit of healthy eating and avoiding chronic health ailments. However, sometimes it might become a bit difficult for parents to convince their child to eat healthy food all the time. Kids might become a bit stubborn and demand to eat junk food from the outside. In such a scenario, parents have to adopt some effective strategies to make healthy eating a fixed rule in their household and make their child have well-balanced meals.
Here are some effective tips that parents may consider using at home to ensure that children indulge in healthy eating practices.
Small changes like opting for healthier alternatives to unhealthy food items can make a huge difference. For example, instead of frying food, you may simply start heating it on the pan or using an air fryer. Additionally, giving balanced meals to kids that are rich in all the vital nutrients may make them accustomed to eating such food. Instead of stocking up on unhealthy and sugar-loaded beverages, you may keep coconut water and make fresh juices and buttermilk at home. When a child will not have any unhealthy food options available, they will ultimately modify their eating preferences.
Giving importance to mealtimes can make a child get more involved in the practice of eating with the family. As per a study published in the paper called ‘The importance of mealtime structure for reducing child food fussiness’ published in 2016, Parents can use this opportunity to introduce new dishes and nutritional food items, such as different types of vegetables, fruits, and grains to the child. Trying different types of food items can make a child experience various flavors and become comfortable with eating healthier alternatives.
Making your child an active part of meal preparation, planning, shopping for groceries, and other such activities can make them more aware of healthy choices. Parents may also assign some age-appropriate tasks to kids while cooking food at home. Another great activity that can be done is teaching kids how to read labels behind various food items and make judgments based on these labels. Small steps like these may empower a child with the correct amount of knowledge to make informed decisions related to their eating habits. It may also ingrain a deep sense of understanding towards nutrition and what are the exact sources of food for various nutrients.
Imposing your food choices on kids may make them eat the food temporarily, but in the longer run, it may negatively impact their attitude. Instead of arguing with kids and reprimanding them for not eating healthy fruits and vegetables, parents can try to understand the psychology behind it. Sometimes a child might not enjoy a certain kind of flavor, which is why they avoid eating certain dishes that remind them of that particular flavor. Sometimes modifying recipes may also work in making a child eat a particular kind of vegetable.
Eating nutritious food is a lifelong practice that one can build to stay fit and avoid health problems. Hence, to ensure that your child continues to choose healthy food options, it is extremely important to be consistent at home and have nutritious food choices. Setting a pattern and proper structure of meals may help in developing a strong understanding of food and nutrition in your child. It may also ingrain a deeper sense of making healthier choices in life. The child may transform into a responsible adult who doesn't need anyone's advice or guidance to make the right decisions when it comes to their diet.
Kids’ choices can be molded and reformed when they are young. This is the reason why it is generally advised to start teaching the child about the importance of eating healthily as soon as possible. This can make the child responsible from an early age and develop internalized healthy eating habits that they are more likely to continue for the rest of their lives. Additionally, such teaching shouldn't be just limited to mealtimes but should also extend to snacking options and eating the right kind of food when one is not at home. If a child is consistently conditioned to make certain types of choices, they might not find it difficult to eat the right food.
Healthy eating habits may ensure that a child makes meaningful and nutritional choices even on their own. As per a research paper called The Importance of exposure for healthy eating in childhood, published in 2007, such practices may make the child stay fit and help them avoid eating junk or contaminated food. Additionally, it may strengthen the immune system of a child and support their cognitive development as well. There are multiple healthy eating options such as green vegetables, dairy products, grains, pulses, fruits, and nuts that parents can incorporate into their child’s diet. Regular consumption of these varied food items may make the child accustomed to eating these food items.
Developing healthy eating practices in your child can help transform your child into a responsible adult who makes meaningful choices related to food and nutrition. Both kids and adults need to ensure that their body gets proper nourishment for higher energy levels and avoiding health ailments. Starting this learning early can make it easier for a child to acquire the taste of numerous grains, fruits, and vegetables, and become comfortable with their regular consumption.