Between
the demands of school, homework and extracurricular activities, healthy eating
can often be set aside for visits to fast food counter, missed meals or less
nutritious foods. Adopting more regularly such behaviors can ensure that your
children learn bad habits and increase their risk of obesity, heart disease or
other health problems.
As
a parent, you are able to teach your children the basics of healthy eating and
hope to instill good eating habits. Here are five common
habits that you should try to follow in order to help change their
habits.
Habit
1: My child eats tons of snacks, but never dinner
Provide
snacks and meals at fixed times Children can make a habit of snacking
throughout the day rather than eating the meal. Children have better appetite
when they are offered three meals and two snacks a day. Make sure the size of
the portions you serve them right for their age. Turn off the television during
meals, as this is often a distraction that prevents them from eating well. Try
eating in the family whenever possible and serve foods that your family loves,
like our chicken soup and barley.
Habit
2: My child does not have lunch
Set
a good example Children often learn by example. If you do not take time for
breakfast at home rather than road or in the office, how can you expect your
children to do so? Teach your children the importance of breakfast while lying
down with them to enjoy a bowl of whole grain cereal with milk, accompanied by
sliced strawberries or raisins. Make time on weekends or during the holidays to
prepare whole grain muffins, for example, that the whole family can enjoy with
a glass of fruit juice 100% mornings when time is short.
Habit
3: My child does not eat vegetables
Serve
mostly fruits and vegetables If we try always to include vegetables in the diet
of our children, how will they develop a taste
for these important foods for their health? Make eating foods like vegetables
and fruits a fun activity, such as "name the vegetable", rather than
hide in other foods.
Remember that it takes eight to 10 attempts for a child to
enjoy a new food, so be persistent. Why not try a new vegetable every week?
Serve carrots this week and accompany them to our recipe beef stew.
Habit
4: My child only eats fast food or practices
Prepare
more meals at home Overloaded family schedules mean that many children start
eating pizza restaurant, chicken strips or macaroni and cheese frozen.
While this is acceptable once or twice a week, these meals often contain no
vegetable or fruit, and lack of essential nutrients while stuffing our children
unhealthy fats and sodium. With a little planning, a home-cooked meal is not
complicated to prepare.
Habit
5: My child eats too many sweets
Define
your guidelines Most children prefer foods high in sugar, salt and fat (such as
candy, chips and soft Bissons) if they have at hand, to the detriment of
healthier snacks. However, avoid ban these types of food, because you will make
them irresistible, especially during the holidays. Teach them to incorporate
these foods in their diet as long as they also consume more nutritious foods.
For example, children will choose a snack like some cookies for their lunch,
provided eating only after the most nutritious foods, such as a turkey sandwich
or tuna on whole grain bread or the leftovers from the previous day accompanied
fresh fruit. Returning from school or after an afternoon of fun to slide or
build snow forts, still have ready baby carrots and low-fat dip, fresh fruit,
whole grain crackers and low-fat cheese. Even the popcorn in the air and
salt-free whole grain pretzels are more sensible choice than treats. Limit or
eliminate the amount of foods high in sugar and fat in your pantry.
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