Balanced nutrition is the basic building block of a child’s physical and mental development. Parents play a vital role in shaping children’s dietary habits early on, and it is important that they reinforce healthy challenges that will benefit throughout their lives.
Here are some guidelines you can follow for promoting healthy eating habits in your children:
Be a role model: Children often imitate the behaviour of those around, and parents are the primary role models. If parents consistently make healthy food choices, the children are more likely to do the same. Incorporate enthusiasm for fruits, vegetables, and other nutritious foods to enhance the appeal to children, encompassing not only the act of eating but also the manner in which food is handled.
Create a positive eating environment: Mealtime should be a pleasant and pleasurable activity. Instead of making meals a battleground, create a pleasant, relaxed setting. Distractions such as television and technological gadgets should be avoided, and conversation at the dinner table should be encouraged.
Offer a variety of foods: From the initial years, expose the child to a range of foods. A diversified diet ensures that they get a wide range of nutrients. Experiment with different fruits and vegetables, whole grains, lean proteins, and dairy products. Encourage children to try new tastes and sensations, and don’t be disheartened by initial resistance. It may take several attempts for the child to establish a taste for a new dish.
Balance and Portion Control: Teach the child about balance and portion control. A balanced meal has carbohydrates, proteins, and healthy fats. Avoid overloading any one type of food. Use appropriate portion sizes, and be mindful of portion distortion, which can contribute to overeating.
Eat breakfast wisely: A healthy breakfast is an essential component of a child’s nutrition. Instead of sweet, processed snacks, serve fresh fruit, yogurt, or whole-grain crackers. Keep nutritious snacks on hand to avoid reaching for harmful options when hungry.
Limit sugary and processed foods: Highly processed and sugary meals lack in nutritional content and can contribute to health problems such as obesity and tooth problems. While it’s fine to eat certain meals on occasion, they should be the exception rather than the rule. Encourage children to see gifts as something special rather than an everyday occurrence.
Involve the children: Involve children in meal planning and preparation. Let children pick out fruits and vegetables from the grocery store or help in the kitchen. When children have a hand in preparing food, they become more invested in what they eat.
Stay informed: As parents, it is essential to stay informed about current nutritional guidelines and recommendations for children. As children grow, their dietary needs may change, and being aware of these changes ensures providing the best possible nutrition.
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Promoting healthy eating habits in children is an ongoing process that requires patience and consistency. By being a positive role model, fostering a positive eating environment, and offering a variety of nutritious foods, parents can help children to develop a lifelong love of healthy food. These habits not only promote physical health but also contribute to better cognitive development, emotional well-being and overall quality of life.
(Dr Phani Madhuri is an obstetrician & gynaecologist at Apollo Cradle & Children’s Hospital, Jayanagar, Bangalore)
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