Welcome to this article on how to build healthy eating habits for your children. Growing good nutritional habits in childhood can pave the way for lifelong wellness. The nutritional habits of children can be improved in many ways, and it is important that these children get all the nutrients they need to grow into their best selves. Let’s look at why you should start building healthier eating habits for your child early.
Why is Childhood Nutrition Important?
Before we get into specific ways to help your child eat better, let’s talk about why childhood nutrition is so important. The foods your child consumes during their early years have a major impact on their overall health.
Childhood Nutrition Sets the Foundation for Healthy Growth
Many parents are concerned about eating habits of their children. It seems to me that children require foods that are high in nutrients as it will help them grow and develop in a healthy way. Foods that contain lots of vitamins, minerals and energy are very important for young bodies and provide it with the resources needed for growth. A balanced diet will allow your child to grow healthy and strong.
Establishing Healthy Eating Habits Early
Children are like sponges – they absorb whatever they see and experience. So by encouraging healthy eating habits in childhood, you are helping them to adopt those behaviours into adulthood. Teaching your child to like a wide range of healthy foods at an early age can help to avoid picky eating habits and encourage lifelong healthy eating.
Tips for Creating Healthy Eating Habits
Now that we know why childhood nutrition is so important, let’s look at some practical steps to building better eating habits in children.
Make Nutritious Foods Fun and Exciting
One of the easiest ways to get kids excited about eating healthy foods is to make them as fun and interesting as possible. In the kitchen, make sure your child is part of the process. Let him or her choose vegetables at the grocery store and help you wash, chop and cook them. When it comes time to serve, get creative with the presentation. Make a rainbow fruit salad, or arrange a veggie-pirate ship or smiley face on their plate.
Set a Good Example
Kids are good mimics, so it’s important to ‘walk the talk’. Keep full attention on what you’re doing in front of your child. Sit down to eat together as a family. Show portion control. Eat a variety of foods. Enjoy your meal. When your child sees you enjoying fruit, for instance, he or she will be more likely to enjoy it, too.
Limit Processed Foods and Sugary Treats
It’s fine to let your child enjoy these treats from time to time, but limit processed foods, sodas and other sugary snacks in your child’s own diet. These are foods that are often high in calories without much nutritional value, added sugars and unhealthy fats that can lead to obesity and other health problems. Stick to whole, minimally processed foods that provide the nutrition your child needs to grow and develop.
Encourage Variety and Exploration
Give your child the opportunity to experiment with new foods and flavours by offering a variety of fruits and vegetables, whole grains and lean proteins. Introduce new foods slowly, and don’t give up just because your child doesn’t want to try it the first time. Offer small bites, and praise your child for trying a new food. Remember that children’s taste preferences can change over time, so don’t give up if your child doesn’t like a certain food on the first try.
Make Mealtimes Positive and Relaxed
Providing a pleasant, relaxed atmosphere at meal times can be helpful in allowing your child to develop a healthy attitude towards food so as to avoid making meal times a source of stress. Do not pressure or force a child to eat foods they do not like.
Get Creative with Healthy Snacks
A child needs a healthy snack between meals to provide energy and nutrients. Stock your pantry and fridge with nutritious snacks such as fresh fruit, vegetables with a dip, yoghurt, cheese, nuts and whole-grain crackers. Teach your child to eat when they are hungry and offer a snack when they are truly hungry.
Balancing Nutrients in Your Child’s Diet
Along with following healthy eating habits, it’s also important to make sure that your child is getting enough nutrients in their diet. This includes nutrients that are particularly important for kids to grow and develop. Let’s look at a few important nutrients for children and how to get them in their diet.
Protein
Protein is an important nutrient required for growth, development and repair of the body’s tissue. Children need to have enough protein to support their rapid growth and development. Lean meats, poultry, fish, eggs, dairy products, legumes, nuts and seeds are all good sources of protein.
Calcium
Calcium is needed for healthy bones and teeth, especially in children. Dairy foods such as milk, cheese and yogurt are a good source of calcium. Other sources of calcium are not dairy, such as fortified plant-based milks, dark leafy vegetables, tofu and almonds.
Iron
Iron is an essential component of red blood cells, which transport oxygen throughout the body. Without enough iron, people can become anaemic, fatigued and at risk of poor cognitive development (especially children). Excellent sources of iron include lean meats, poultry, fish, beans, lentils, fortified cereal foods and leafy green vegetables.
Fibre
Fibre is important for a healthy digestive system and to prevent constipation. Foods that are high in fibre include whole grains, fruits, vegetables, legumes and nuts. Encourage your child to eat a variety of high-fibre foods.
Vitamin D
Vitamin D helps the body absorb calcium, which is essential for robust bones. Children can get vitamin D from direct sunlight, fortified dairy products, fatty fish, and egg yolks. They might need a vitamin D supplement if they seldom get sun exposure.
Hydration
Children need to be adequately hydrated to stay healthy and happy. Make sure your child drinks water frequently throughout the day. Limit sugary drinks like soda, juice, and sports drinks. Offer water with meals and snacks, and remind your child to stay hydrated while exercising.
Practical Meal Planning Tips for Parents
Meal planning ensures your child gets a balanced, nutritious diet for the week ahead. Spend just 30 minutes planning out meals and snacks for the week, and you’ll find it easier to make healthy eating a regular part of your life. Here are some quick tips for meal planning as a parent:
Create a Weekly Meal Plan
Spend some time together once a week to plan meals for the week ahead. Incorporate a wide variety of foods from all the food groups to help your child get all the nutrients they need. Use a meal planning template or app to keep track of your meal ideas and groceries.
Shop with a List
Write up a grocery list based on your meal plan so you don’t buy foods you shouldn’t while at the store. Shop the perimeter of the store, where fresh produce, lean protein, dairy products and whole grains are usually found. Shop at local farmers’ markets, or join a community-supported agriculture (CSA) programme for fresh produce from local farms.
Prep Ahead of Time
Also, plan ahead by spending some time on the weekend preparing ingredients and meals for the week. Wash and cut fruits and vegetables, cook grains and proteins, and portion out snacks so they’re easy to access for a hungry grab-and-go hand. When you have healthy foods at your fingertips, choosing healthy meals gets a little easier.
Involve Your Child in Meal Planning
Allow your child to have a say in meals and snacks by selecting one meal or snack per week or contributing to the meal planning. Depending on age and skill level, ask them to participate with meal preparation and cooking, for example, setting the table, mixing ingredients, or mashing potatoes. Involving your child in the planning of meals can help them feel ownership of those meals and get excited about healthy foods.
Addressing Picky Eating Behaviours
Picky eating can be a real problem and can make mealtimes very challenging for parents as they try to expand their child’s palate or introduce new foods. However, I believe that there are strategies you can use to address picky eating behaviours.
Be Patient and Persistent
New foods require patience and effort, so be persistent when introducing new foods, but never force it. Offer new foods alongside or right after a food that your child is familiar with and likes. And never pressure your child. It can take several exposures to a food for a child to actually try it, so continue to offer it. Whatever you do, don’t make a big deal out of the new food.
Offer Choices and Control
Offer your child choices about what to eat for meals and snacks. For example, offer them two or three healthy choices, such as apple sauce or plain yoghurt and say: ‘Would you like a banana and apple sauce, or would you like an apple and plain yoghurt for your snack?’ Offering choices can be empowering for children, and can make it more likely that they’ll try the food.
Make Mealtimes Positive and Stress-Free
Make mealtimes pleasant, non-stressful environments, and make sure that your child doesn’t see mealtime as a battleground. Praise your child for trying new foods, but don’t push. When kids see that their parents aren’t happy with their eating choices, they dig in their heels and become more resistant. If your child doesn’t like a new food, say, ‘Okay, I’m glad you tried it.
Get Creative with Preparation
Experiment with cooking methods and preparations to make foods more palatable. Roast, grill, steam or blend fruits and vegetables in different ways to change their texture and flavour. Be creative with presentation – assemble foods in fun shapes or colours on the plate.
Lead by Example
Lead by example, and eat and try new foods yourself. The more excited you can seem to be about trying new and different flavours, the more your child will feel inclined to be adventurous with their eating. Encourage your child to explore flavours, textures and cuisines. Praise your child for trying new foods and don’t shy away from them yourself.
Conclusion
In conclusion, healthy eating might be one of the most important factors in your child’s long term health and well being. If you have positive eating habits, your child will likely follow them. Teach with food, use distractions, and create an atmosphere that encourages healthy eating. Be patient, persistent and even a bit creative in your approach. Every setback is not a failure. With enough time, patience and creativity, you can set your child up for a lifetime of nutritious, delicious meals.
