How to educate children to eat healthy is a challenge for every parent. The reason is, it takes patience and the right application to be able to form healthy eating habits in children. Want to know how? Come on, see the discussion in the following article.
Introducing healthy eating patterns to children from an early age is very important. In addition to meeting nutritional needs, consumption of healthy food is also good for supporting growth and development and preventing children from various diseases.
Now, by understanding how to educate children to eat healthy, you can form the habits of your little one to live a healthy lifestyle until he grows up.
Introducing Children to Types of Healthy Food
One of the keys to meeting children's nutritional needs is to introduce them to various types of food. If the child is too picky about food ( picky eater ), he will be at risk for nutritional deficiencies.
When eating, teach your little one to understand the benefits of each type of food at the dinner table. For example, tell them that fruits and vegetables contain antioxidants that can prevent them from various dangerous diseases. You can also tell your little one that healthy food can make his body tall, strong, and agile during activities.
Also give your child the understanding to reduce foods and drinks that contain high salt or sugar, such as fried foods, potato chips, sweet cakes, and soft drinks. You can explain to him what the bad effects of these foods on health.
How to Educate Children to Eat Healthy Food
In addition to providing explanations to children regarding healthy and unhealthy foods, there are also ways to educate children so that they are accustomed to eating healthy foods. Here's how:
1. Do not scold or prohibit the child directly
Scolding your little one or immediately forbidding him to eat high-fat and unhealthy foods, such as fried foods, chips, or sweets, will only make him more curious and tempted by these foods.
Instead of banning it, you should limit it slowly and focus on getting your little one to like healthy food.
Some examples of healthy foods that you can give are vegetables and fruit, skinless chicken and duck, fish, low-fat dairy products, lean meats, or whole-grain breads.
2. Set yourself as a role model
Children are great imitators. If you want your little one to eat healthy, you have to set a direct example. For example, by eating fruits and vegetables when eating with family. Thus, the little one will see that his parents also apply a healthy diet every day.
3. Adjust to the nutritional needs of children
It's fun to watch kids eat. However, make sure the intake of food consumed does not exceed the daily caloric needs to prevent excess weight.
Generally, children and adolescents need 1600–2200 calories per day, depending on their gender, age, and type of activity. Well, getting children to eat vegetables and fruit can prevent them from eating too many high-calorie foods.
4. Apply eating rules to children
There are times when parents have to do various ways to persuade children to eat, for example, feeding children while playing, watching tv, or doing other activities. As a result, children become unfocused and at risk of overeating.
In order for your little one to have good eating habits, you need to get your child used to eating at the dinner table. Limit meals to no more than 30 minutes.
5. Invite children to prepare food
So that children are more interested in healthy food, get them involved in preparing food. You can design fun activities, from growing vegetables, shopping for healthy groceries, cooking, and serving them.
In addition, make it a habit to choose food ingredients carefully and read nutrition labels on food packaging. If you have difficulty in educating your child to eat healthy or your child has weight problems, it's a good idea to consult a doctor to get the best solution.
