Children’s Day Special

It is important for children to have healthy food habits so that they are able to maintain a desirable weight all through their lives. The parents have a duty towards their offspring to help them make healthy choices where their food intake is concerned. They can do so by following these guidelines:

1. Parents should control what and when to eat

It is up to parents to stock healthy nutritious food and snacks at home so that when the kids are hungry, they will opt for what is available. However, kids should be allowed to have what they like once in a while even if it is not nutritious so that they do not feel deprived and feel the need to cheat on a sly. Food should be served at regular intervals and not when it is convenient.

2. Kids should have the freedom to choose their Food

If the parents follow the first direction, then the kids should be allowed to choose what meals they want at what scheduled time. It would give them confidence and they will feel in control of their choices.

3. Children Should not be forced to Clean their Plates

If the children feel that they have had enough, they should not be forced to finish whatever is left on the plates. Instead, they should be encouraged to take smaller helpings and take another one if they are still hungry. This way, they will learn to listen to their body and not tend to overeat.

4. Start Them, Young

Children develop likes and dislike very early. So they should be served everything though not forced to eat if they don’t relish any food. Instead, offer them dishes cooked differently so that they may be able to make their choices.

5. Let Children Experiment

Parents should not assume that like all kids, their kids also would like fast food that is so much in craze these days. Children are willing to try new dishes if they are given the freedom of choice.

6. Discourage Bottled Drinks

Children should be given only water and milk to drink. Other aerated or sweetened drinks hamper their nutrition balance. Even fruit juices should not be given too often.

7. Desserts should not be given more importance than meals

Children should be taught right from their infancy that desserts are part of a meal and therefore should be taken in stride.

8. Food Should not be Offered as Prize

Food should not be used to show affection or appreciation otherwise in a later age, it maybe be used by older kids to cope with stress or other unhappy occasions.

9. Be a Good Role Model

It is important for the parents to choose nutritious meals and snacks for themselves, follow regular meal timings and eat at the table with the rest of the family members. Children automatically follow their parents especially when it comes to their food choices. So it essential for the parents to be a good role model consciously.

10. Tv and Computer Should be Limited

Limiting Tv and Computer time will encourage the kids to be more active otherwise and mindless snacking will be eliminated from the routine too.

Children should be encouraged to have nutrient dense foods like seafood, lean meat and poultry, eggs, beans, peas, soy products, nuts and seeds which are good sources of protein. A variety of fresh or dried fruits should be necessarily be added every day. A good helping of seasonal vegetables and whole grains like oatmeal is a healthy and interesting food choice. Low-fat dairy products should supplement the meals. Foods with added sugars, saturated and trans fat should be avoided as much as possible. Skipping meals especially breakfast should be frowned upon. In the end, I would like to emphasize that healthy nutrition for children strengthens their learning potential and Greenwell being. It decreases the risk of obesity, cardiovascular diseases, cancer and eating disorders when they grow older. And most important of all is that healthy children grow into healthy adults.

written by Avni Kaul – Nutritionist and Wellness Coach