To make our children grow healthy and active, it is significant to encourage child for healthy eating habits or meal plan for a growth diet. There too many fun ways to incorporate fresh veggies and fresh fruits in their diet, and a few are mentioned below to help you achieve a balanced diet for your children.
Ways to Develop Nutritious Food Habits in Your kid:
There are many advantages to incorporate fresh fruits and veggies in their diet, and a few are mentioned here to help you achieve a balanced diet for your kids. Check ways in which a kid can be made to develop nutritious food habits.
Family mealtimes at set hours:
Keeping a disciplined time for meals is very much significant for the body clock. A family meal at dinner will help parents to catch up with their kid's day at school monitor what they are eating. When kids see their parents enjoying their food, they will definitely be motivated to eat healthy food.
Healthy snacking options in between meals:
The younger kids need three healthy meals and two snacks in the whole day while the older ones can do with only one snack along with three regular meals. Good snacks are dry fruits and nuts, fruits cut into chunks and drizzled with chaat masala or honey, crackers with cheese, eggs or cut veggies like carrot or cucumbers with a dip sauce or mayonnaise. Low fat yoghurts can also a good option.
Eat a rainbow:
Eating colorful veggies and fruits give vitamins and nutrients which make for a healthy balanced meal. So try to have at least three colors on your food plate at a meal which is an easy way to do that is have beans and carrots, broccoli, pumpkins, cucumber peppers and capsicum.
Never Skip breakfast:
Breakfast is the most important meal for the whole day. Ensure that your kids have a high fibre diet, with fruits and veggies. In breakfast try to include one portion of dairy- milk, lassi, cheese, or curd, one portion fruit (a banana or sliced apples, or any other fruit) and one portion cereals or bread.
Have fruits for dessert:
Once in a while, sweets are fine for kids, but encourage them to have a fruit instead. Try a dessert which integrates fruit, like custard, or jelly. Make fruit salads and have them to set an example. If your kid refuses to consume, one thing which works greatful is a scoop of ice cream with fruits. For instance you can reduce the ice cream and increase the fruit.
Never fight over food:
The mothers who lead by example and induce, rather than order their children to eat veggies have kids with healthier diets. We need to offer smaller portions of healthy foods and allow our child to decide how much they should eat. It is best way to persuade and encourage picky eaters than to give them ultimatums.
Have them help you at meal times:
Make your kids part of the food adventures, you could take them to the grocery or vegetable store or the local vegetable vendor and help them select foods to taste or allow them to cook at home with safety precautions. Ask them to help you set the dinner table or carry food to the table. Have them help you prepare food with safe jobs like mixing the salad or using the rolling pin to make their own roti! They will enjoy the “game” and will show off by eating what they make.
A healthy balanced diet along with an active lifestyle will go a long way in introducing healthy food habits while ensuring a healthier future.