Get practical tips to help your child develop healthy eating habits helping their growth and well-being, through research and expert advice.
Are you worried about your children’s eating habits? We understand your concerns. As the world is progressing fast, and to ease life, food has become more artificial and quick. In the era of fast food, it is difficult for children to develop healthy habits. Therefore, parents must understand that early childhood is very important in creating a relationship between their children and food.
In addition, it is crucial to maintain a balanced diet for your children’s physical as well as mental development. In this article, you will find well-researched strategies for parents to develop healthy eating habits in their children.
Setting up an Eating Routine for your Children
It is a fact that developing a habit requires repetition. A study by Pediatrics found that children who had regular family meals were more likely to adopt healthier eating patterns. Therefore, maintaining consistency is crucial for developing a healthier routine. Parents need to set a routine where snacks and meals are served at the same time every day. Consequently, This structure can help regulate the hunger patterns of children and maintain balanced eating.
Parents as an Example
It is said that if you want your children to adopt a habit, you must first adopt it yourself. Parents are role models for their children. According to a study by the National Institute of Health (NIH), parental role modelling can help children adopt healthy eating behaviors. By improving your diet, e.g. including nutrition, proteins, and green food, you set the foundation for your child’s healthy diet.
Promoting Balanced Diet
We all know that a balanced diet is very important for children’s development. The American Academy of Pediatrics (AAP) has highlighted the importance of variety in children’s diets.
Furthermore, food should contain essential proteins and nutrition with different options for kids.
For example, meals should include the required ingredients: fruits, vegetables, whole grains and healthy fats. You can also trick your children by offering them fruits and vegetables of attractive colors.
Take Children’s Suggestions when Planning the Meal.
Children are always prone to learning new things and are involved in creative activities. Therefore, getting your child involved in planning and preparing their food can help enhance their interest in healthy eating. Moreover, this strategy also helps to develop a sense among the children of what food is healthy for them and what is not.
Different studies published in the Journal of Developmental & Behavioral Pediatrics show that children who help with grocery shopping, meal planning, and cooking are more likely to try new, healthy foods. Thus, ensure that vegetables and fruits are your children’s priority for eating and, furthermore, develop their habit of assisting you with simple cooking tasks for nutritious food.
Limiting Unhealthy Food
In the modern era, children are addicted to processed food, a leading cause of a lot of health issues. According to research published in PMC, there is a strong correlation between the consumption of processed foods and obesity rates in children. To address this, the parents need to control and regulate the excessive use of unhealthy food.
Children’s food should not contain sugary beverages or processed food. Instead, it should be based on healthier alternatives, e.g. Fruit-based snacks, whole grains, fruits, and natural juices.
Gradually Introduce Children to new Food Items.
It is observed that children tend to avoid trying new foods, especially vegetables. Instead, they prefer sticking to their regular meals.
However, according to research from Children’s Health, it can take up to 10 exposures to a new food before a child accepts it.Therefore, parents must be patient while introducing new items into their diet.
Additionally, they can pair new food items with their child’s favourite meals to help facilitate a smooth transition and make adding new food more appealing.
Avoid using Food as a Reward or Punishment.
It could be especially harmful to use the food as a reward or punishment for children, ultimately developing an unhealthy relationship with eating. Furthermore, research from ResearchGate suggests that using food as an emotional tool can lead to overeating or food hatred in the long run.
Instead, you can reward good behavior with activities unrelated to food, such as planning an outing with family or giving extra playtime to your kid. By doing so, you can promote positive behavior without associating food with emotions.
Develop Mindful Eating Habits.
You should teach your children to listen to their bodies and understand their hunger patterns. In addition, they should know that eating is not a response to their boredom or emotional distress. Mindful eating is about attentively eating each bite.
According to The Nutrition Source, those practising mindful eating are less likely to overeat and have a better understanding of their hunger signals. As a result, such an approach leads to balanced eating habits.
Make Healthy Foods Accessible
To encourage healthy eating habits in children, ensure healthy snacks are always accessible to your children. In addition, ensure fruits, vegetables, whole grains, nuts, or snacks are within easy reach. Research shows that children are likely to consume healthy snacks out of hunger when they are easy to reach and within their sight. Therefore, nutritious snacks placed in open spaces can naturally promote better eating habits.
Consistency with flexibility
It is observed that children tend to avoid trying new foods, especially vegetables. Instead, they prefer sticking to their regular meals. However, according to research from Children’s Health, it can take up to 10-15 exposures to a new food before a child accepts it. Therefore, parents must be patient while introducing new items into their diet.
Additionally, they can pair new food items with their child’s favorite meals to help facilitate a smooth transition and make adding new food more appealing.
Conclusion
Developing healthy eating habits in children requires time, patience, and a supportive environment. By incorporating these strategies, parents can help their children build a positive relationship with food that will benefit them throughout their lives. Remember, the goal is to promote a well- balanced diet that supports both physical and cognitive development of your children.
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