In today’s hectic life most of the times we as parents not only forget about our diet and health but also forget that this is the same attitude that we develop for our children’s diet and health. Creating an environment and example where your kids can follow you and make healthy nutritional choices is one of the most important steps you must take to ensure the health of your child as a kid and as an adult.
Here are some tips for getting children to eat healthy food and form wise nutritional habits.
1. Avoid guilt feeding: Most parents tend to allow children to get away with eating junk foods in order to make amends for the guilt of not spending enough qualitative and quantitative time with them. Remember your kids learn by your examples and when you can develop in them an attitude to choose healthily they will love you even more for that when they grow up to be healthy adults.
2. Everything is “OK” when we are kids: NO- our health is determined from a very young age. Deficiencies and disorders start building from a very young age and therefore by building a healthy and supportive environment at a young age can make you inculcate a positive relationship with healthy food which will last a lifetime.
3. Avoid placing restrictions on food: Do not just restrict a food without reasoning with your child. Instead of banning foods, talk about all the healthy, nutritional options there are and encourage your family to chose fruits, vegetables, whole grains, lean meats, and low-fat dairy, while avoiding heavily processed, low-quality junk foods. Moderation is always the key so keep certain foods like fries or burgers (restricted on other days) for just once a week or fortnight so that kids don’t feel like being deprived of any food.
4. Keep healthy food at hand: Children will eat whatever is available and even parents may end up giving their kids whatever is handy in case of a busy day. Keep fruits in a bowl on the counter where it’s accessible. Remember, your child can only choose foods that you stock in the house. Stock up on khakhras, popcorn, home-made baked chivdas instead of chips and creamy biscuits. Have healthy snacks yourself too. Your actions speak louder than your screaming or anything you will ever tell them.
5. Don't label foods as "good" or "bad”: Instead relate foods to the things your child cares about, such as sports or doing well in class. Let your child know that protein rich foods such as chicken, eggs, pulses, nuts and calcium rich foods in dairy products like milk or curd give them strength for sports. The vitamins and minerals in fruits and vegetables will make them look beautiful. Also eating a healthy breakfast is important to help them be focused in class. Do not enforce a choice upon a child- explain it them- they will understand.
6. Praise healthy choices: Show your child how proud you are when they choose healthily.
7. Don't keep scolding about unhealthy choices: When children insist on or choose fatty, fried, unhealthy foods, redirect them by suggesting a healthier option. Instead of regular potato chips, offer baked tortilla/ sweet potato chips or khakhra. If your child wants candy/sweets, try dipping fresh fruits in a little honey/ chocolate sauce or keep naturally sweet dried fruits like dates at home for quick snacks. Instead of buying French fries, try roasting cut up potatoes in the oven and then toss them in just a bit of oil.
8. Do not use junk food as a reward: This could create weight problems in later life and wrong association of foods. Instead, reward your child with something fun -- perhaps a trip to the park/ library or a game together.
9. Have at least one meal as a family: Children who eat dinners at the table with their parents have better nutrition, are less likely to have meals in front of the television and learn the importance of meal times being a pure activity.
10. Prepare plates with the kids: Put the right portion of each item on everyone's dinner plate along with your kids. This way your children will learn to recognize healthy portion sizes.
11. Give the kids some control: Ask your children to take few bites of all the foods on their plate and give each one a marking, such as 1, 2, 3 or 4. When healthy foods -- especially certain vegetables -- get high marks, serve them more often. Offer the items your children don't like less frequently or try and make them in a different way. This lets your child participate in decision-making and he feels his views matter too.
12. Consult your pediatrician regarding serious matters: Always talk with your child's doctor before making any significant changes in the type of foods your child eats. Never diagnose your child as eating too less or being too fat by yourself as there are many parameters you may not be able to judge.
It’s all about inculcating habits gradually from childhood and it is not something that we can develop overnight as adults. Everything around us is tempting our kids to indulge in foods that may not be healthy. Peer pressure, aluring advertisements and a need to be accepted as someone belonging to the junk food generation is a very serious matter. Therefore making your kids “food smart” and setting examples for your children to make a healthy choice most of the times can protect them for a lifetime from diseases.
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