Top 10 Tips for Healthy Eating Habits for Children
Breakfast - Breakfast is the most important meal of the day, it kick starts the metabolism which helps to burn more calories during the day. It also awakens the body from fasting and focuses the mind on the day ahead. Offer whole grain cereals or toast, cereals with high fibre and fruit or non-fat yogurts with fruit.
Drink Water - Drinking water keeps the body hydrated, aids digestion and is vital for proper blood circulation. Try to offer water at all meal times instead of sugary drinks such as juice and fizzy drinks or try to offer sugar free juices.
Involve Children In Meal Preparation - Involving children during the preparation of meals could develop healthy eating behaviours which is an opportunity to increase vegetable consumption, it also generates excitement for meal times. By involving children in meal preparation is a good opportunity to discuss what foods are healthy and why they are beneficial.
Eat Together - Eating together as a family avoids sitting in front of the TV during meal times which can lead to bad habits such as not concentrating on portion sizes and over snacking. Having positive family meal times will create better family relationships and for younger children being in a routine can provide a sense of belonging in the family and excitement for food.
Offer Healthy Alternatives - Half the sugar children consume comes from snacks and sugary drinks. Too much sugar can lead to harmful fat building up inside and other serious health problems, as well as tooth decay. Avoid buying any junk food during the food shop and offer healthy snack options such as fruit, yogurt, nuts or popcorn.
Eat Healthy Yourself - By being a healthy role model and eating healthy as a parent this will encourage children to do the same. Eat nutritious foods around children, prepare nutritious meals and snacks and don't buy or offer high sugar or fatty foods.
Portion Control - Only offer one plate of food at meal times, this should consist of one protein such as meats, one starch such as potatoes, rice or pasta preferably whole grain, and two portions of vegetables, salads or fruits. If the child is still hungry afterwards wait 15 minutes to let the food they have already eaten settle before offering seconds.
Set Family Food Goals - If the child has had a good week of healthy food eating then maybe use weekends as a reward to eat desserts.
Set Meal And Snack Schedules - By being in a routine and learning when meal times and snack times are, this will discourage children to ask for snacks at any points in the day or ask for seconds or desserts at meal times.
Try Different Things - Firstly try to find a food from each food group that the child likes. When this is figured out try to create different and exciting meals involving the foods that the child likes and then add in different foods.