One of the most important things for a child’s growth and development is eating a healthy diet. Children need to eat well from a very young age because their childhood diet can influence everything from their physical health, to their well-being, and even the diet habits they continue to keep throughout their lives. The nutrients that children consume at a young age help build their bodies, their minds, and their immune systems so they are able to cope with what is required of them. For all these reasons healthy eating in young children can help reduce obesity, diabetes, heart disease and other similar health problems that may affect children when they grow up.
Reasons to Promote healthy Eating
The most important role you can play in a child’s life is making sure they eat healthy and do not just have ‘ junk’ food.
Here is why healthy eating is important for children:
Healthy eating helps bones and teeth develop to their strongest.
Healthy eating helps to keep your child’s weight balanced.
Concentration and memory can be improved with healthy eating.
A strong immune system can be achieved through healthy eating.
Healthy food gives your child more energy to play and learn.
Healthy eating will reduce their risk of illnesses like heart disease or diabetes in the future.
Emotional well-being can be aided with healthy eating as children remain more active, alert and confident in themselves throughout the day.
The most essential nutrients that kids should eat:
The key nutrients children require for development:
Nutrient Benefits Food Sources
Protein Muscles and repairs to tissueEggs, chicken, fish, beans, lentils
Calcium Builds bones and teethMilk, yogurt, cheese
Iron For the healthy blood and brainSpinach, beans, lean meat
Fiber Aids with digestionFruits, vegetables, whole grains
Healthy Fats For brain developmentNuts, seeds, avocados, fish
Vitamins Boost immune system and development of growthFruits and vegetables
What are the eating habits every child should know:
1. Eat a healthy breakfast
Your child needs to start the day with breakfast as it is the most important meal. Breakfast helps them to develop concentration skills as they require a huge number of nutrients to kick start their day. Some of the breakfast ideas are:
Porridge with a mixture of fruit
Oat meal
Toast with peanut butter
Boiled or fried eggs on whole wheat toast
Fruit and yogurt
2. Consume more fruits and vegetables
Children must eat a healthy balance of fruits and vegetables daily. They come in many different colors, each giving them a different vitamin. Some of the best examples are:
Carrots
Broccoli
Tomatoes
Spinach
Apple
Banana
Orange
Children need to be encouraged to have their plates half filled with a mixture of fruit and vegetables.
3. Eat whole grains
Whole grains offer more nutrients to the body as opposed to processed grains. These consist of:
Brown rice
Whole wheat bread
Porridge/Oat meal
Whole wheat pasta
Quinoa
4. Drink plenty of water
Your child needs to remain hydrated throughout the day for proper functioning of every bodily process. Always try to ensure they have a glass of water, rather than soft drinks or fruit juice from the carton.
5. Healthy snacks for children
It is important for children to have healthy snacks when they do not eat their meals. Good choices of snack foods include:
Cheese and crackers
Vegetable sticks
Fresh fruit
Small portion of nuts( ensure no allergies are present)
Plain yogurt
Things that children should try to avoid:
There are some foods that a child should only eat in small portions every so often due to having high sugar levels, fat and salt. These can be:
Candy
Soft drinks
Crisps
Junk food
Sugary cereal
Cakes and pastries
Processed snacks
Encourage your child to have fresh food where possible as well as cooking meals at home from scratch.
Healthy lunch ideas for children:
Sending your child to school with a packed lunch full of nutrition will ensure they last through the entire school day without being bored and have a high concentration. Examples of suitable lunches are:
Rice with chicken and vegetables
Turkey sandwich or chicken sandwich with brown bread
Whole wheat pasta with a variety of vegetables
Cheese and whole grain crackers
Yogurt with fruit
It is beneficial to pack a piece of fruit and a water bottle as part of your child’s lunch.
Tips to guide parents with feeding habits:
The role that a parent has in guiding children to feed well is enormous. Consider these helpful hints:
Eat together as a family
Show your child good example by eating healthily yourself
Let children join in with making meals
Slowly introduce new foods to your child
Do not force them to eat certain foods
Always provide plenty of healthy snacks
Cut down on screen time during mealtimes
Give positive feedback on what your child eats
Children do not just eat what is good for them; instead they eat what the adults have around them.
Making eating enjoyable:
Your child does not have to eat healthy food if it is not tasty.
Think about these ideas:
Children’s plates could be filled with colorful fruits arranged in funny shapes.
Encourage children to decorate healthy pizzas.
A home garden will provide vegetables.
Organize cooking nights together as a family.
Children are more likely to eat certain food if they were involved with its preparation.
Problems encountered:
Many parents face difficulties with their child’s eating habits and picky eating. This is a normal development during childhood.
Some advice:
Provide new foods on many occasions.
Give small portions to your child.
Avoid giving dessert as a treat for healthy eating.
Stay calm, patient and keep encouraging your child to eat new foods without making them feel stressed.
The habit of eating healthy foods, that your child continues with throughout their lives, really starts with you, the parent.
Conclusion:
Healthy eating habits for children start with the family and can be developed with consistency through regular family meals and snacks. Balanced meals made of vegetables, fruit, whole grains, proteins, and dairy all provide the body with necessary nutrients for kids to thrive, develop and learn. Establishing good eating habits through regular mealtimes, snacks and water consumption not only help with children’s growth and development but can also create positive food attitudes that can last a lifetime. It is beneficial for parents to make healthy food an enjoyable part of children’s lives and to be role models, thereby offering them the greatest possible opportunity for a healthy future.
