10 Tips To Develop Healthy Eating Habits In Picky Eaters
Healthy eating habits are critical for your child’s overall health, development, and growth. Children who eat well have a lower risk of acquiring chronic illnesses such as heart disease, type 2 diabetes, obesity, and several malignancies as compared to picky eaters. It will also make them feel and look better, as well as increase their enjoyment of life. To be healthy and maintain a healthy weight, children must be physically active and consume the proper nutrition to balance their energy expenditure. You can ensure that your picky-eater child gets all of the necessary vitamins, minerals, and other nutrients that children require for healthy growth and development by feeding them a well-balanced diet. This can happen with healthy eating habits. Wondering how you can make your little one eat healthy? Scroll this blog post to know more.
Children need to consume healthy foods
- All kinds of fruits
- Green vegetables, legumes, and beans, etc.
- Wholegrain cereals or cereals including bread, rice, pasta, and noodles
- Meat, fish, poultry, etc.
- Milk, yogurt, cheese, and other dairy products
Note: Full-fat milk should be given to children under the age of two, while reduced-fat milk can be given to older children and teenagers.
Some foods that should be avoided:
Foods with fewer nutrients or potentially harmful components for your child’s health include:
Sugar and sweets
This refers to sugars that have been added or processed rather than sugars present naturally in fruit. Overconsumption of these sugars is a common cause of diabetes.
Saturated and trans fats, which are commonly found in red meats and full-fat dairy, should be avoided. These harmful fats are found in a variety of greasy, fatty meals and can contribute to high blood pressure, cholesterol, and heart disease.
Tips to develop healthy eating habits in your picky-eater
Plan your meals and snacks beforehand
Children require three meals, two snacks, and plenty of water every three to four hours. Your child’s diet will be a lot more balanced and they will be less fussy if you arrange for these. Frequent snacking is important, especially if your child has a small appetite or tends to skip meals. Keeping small portions of fruits, vegetables, and nuts available at all times will allow you to offer healthier choices for snacks. Well-balanced diets are needed for growth and development.
When you’re out with your kids, keep a cooler in the car stocked with carrots, pretzels, yogurt, and water so you don’t have to rely on fast food. You can also prepare some quick and healthy homemade snacks for the car ride ahead .
Prepare a weekly dinner menu
Start with two or three days at a time if preparing a weekly menu is too onerous. A nice meal does not have to be extravagant, but it must be a well-balanced diet containing, whole-grain bread, rice, or pasta; a fruit or vegetable; and lean meat, cheese, or beans as a protein source. Look at recipes online or in cookbooks for inspiration.
Make easy entrée soups or chili ahead of time and freeze it. When it’s time for dinner, reheat it and serve with whole-grain bread and a dish of sliced apples or melon.
Prepare a single dinner for the entire family
Do not prepare two dinners, one for the kids and one for the grownups. Prepare a single dinner for everyone and serve it family-style so the youngsters may select what they want. Because children typically imitate their parents’ conduct, they’ll consume the majority of the food provided to them one of these days. They say that eating behavior can be transmitted from one generation to another. If, for example, a youngster sees dad gobble everything on his plate in less than 5 minutes and mom eats until she’s stuffed at every mealtime, the youngster is more likely to depend upon this behavior as well. This will lead him or her to eat too and finish their meal every time.
Make healthy food fun
New meals are not usually well received by children. According to studies, a youngster may need as many as 10 to 15 samples before learning to appreciate a new flavor. Patience is required. If your children refuse to eat veggies, try different sauces and dips. They were served carefully selected meals such as finely sliced carrots with ranch salad dressing. Ketchup, hummus, salsa, and yogurt-based dressings are very popular with kids. A child is not always very keen on eating a well-balanced diet that has been cooked for a long time. So, make sure you choose the right methods of cooking and serving food. You can try adding colors to your meal. It could be as simple as adding sliced tomatoes instead of peas to give color to the meatloaf or by tossing in sliced peppers to a salad. You can also develop healthy eating habits in your child by creating tasty finger food by cutting fruits and vegetables into shapes like stars or stripes.
Treats should be given in moderation
Allowing yourself to indulge in less nutritious meals on occasion prevents them from becoming forbidden—and therefore even more attractive. Candy, soda, and cookies are considered “occasional” foods. Healthy eating habits include cereals like Cheerios and Raisin Bran should be served every day, but on special occasions, such as when you’re on vacation, you should allow your children to have sugary cereals. You may also take them to McDonald’s for lunch once in a while.
Above all, remember that it’s what your kids eat over time that counts. Some of life’s true joys include watching a movie with popcorn and enjoying an ice cream sundae. Your children will be OK if you balance these periods with healthy eating and physical activity. Healthy eating habits should be encouraged for better growth and development of your kid.