How to teach children to healthy eating
One of the most difficult problems for many mothers to feed their children healthy food and develop healthy eating habits. Often the best intentions of parents breaking on sweets and pasta — in an effort to feed children at least something.
Meanwhile, to organize a healthy diet for a child is an extremely important duty of every parent, because food habits are laid in childhood. In my humble opinion, it is much more important than, for example, the numeracy and reading at age three.
Most interesting is that food habits begin to form when the child receives
breast milk exclusively. Therefore nursing mothers it makes sense to think about their food and from this point of view.
When I breast fed my son, we lived in America. I listened to the advice of a local pediatrician, who recommended me to eat more vegetables and fruits (which flatly contradicted the Russian chicken breast steamed), the child gets used to them and got an allergic reaction when you taste the orange in 3 years for the first time. By the way, if I’m not mistaken, in Russia pediatricians recommend introducing citrus not earlier than 3 years, and in Spain, for example, almost all fruit puree for children from 6 months contain orange. In short, every mother chooses his own path and philosophy.
Fortunately, my son did not suffer food allergies, and I tried to feed him different vegetables and fruits from early childhood. For example, he loved avocado eaten since 6 months; one of the first fruits, which he tried was mango. At the age of one to two years every day he ate fresh-brewed soup 5-6 different vegetables.
Now my son is three and a half years and, of course, I’m not 100% satisfied with his diet. He managed to try the cookies and lollipops, and now it is the object of his desire. But I don’t give up, and continue to insist on useful products and any comfortable occasion suit black PR sweets and flour products.
Here are some simple tips that will help children form healthy eating habits.
1. Begin to watch your diet even during pregnancy
Often expectant mothers are asked what they got during pregnancy. About it I already wrote. but in a nutshell — a little more natural fresh vegetable food. It is important for the growth and development of the fetus. But in addition, studies have shown that foods that feed the pregnant woman, have an impact on the preferences of the baby after the cessation of breastfeeding.
2. In breastfeeding, try to choose healthy food
Breast milk not only strengthens the child’s immune system and reduces the risk of developing food allergies, but also gives you an additional opportunity to shape the eating habits of the baby. Eating whole plant foods make breast milk supernatant and help instill in the child a taste for healthy food.
3. Accustoming the child to solid foods in the first place will offer vegetable puree
Many parents to transfer children to solid food at the age of about 4-6 months. There are lots of theories about how to start weaning, and many prefer cereals. However, this can have disastrous consequences for the development of taste preferences. Most white kas — sweet and soft, and putting them into your child’s diet at the age of four months may create a taste for sweet foods, which usually contain very little nutrients. Instead, once the child reaches six months, as the first solid food give him vegetable puree.
4. Do not let your child store-bought juice, soda and sweets
Offering the child something sweet, you could take the desire to eat more fresh foods. When the gastro-intestinal tract of the baby’s well enough, you can offer him mashed fruit, but let this be only a small part of its diet. Children should drink water. Despite the fact that I was given to the child is highly diluted organic Apple juice without added sugar, he developed affection for him, and I spent three days listening to his tantrums and persuasion to wean his son from this habit. With the second offspring I will not make mistakes.
5. Introduce baby cereals, offering whole grain products
Avoid white flour and processed cereals. Make a choice in favor of quinoa, brown or black rice, buckwheat and amaranth. They are rich in minerals and nutrients. My son is a fan of quinoa and buckwheat, which makes me very happy. He can eat it every day. But if we’re baking, which is rare, we use buckwheat flour instead of wheat.
All of these tips worked until 2-2. 5 years. When the son began to communicate with the outside world is more or less my own, and realized that there is such fun as biscuits, muffins and candies, to influence it became more difficult. Now I’m in an endless fight, every day telling them that superheroes drink green smoothies; what should I eat broccoli to become strong and smart like dad; what real ice cream is frozen smoothies from berries with the addition of some superfood type Chia. And most importantly, do not get tired to give him the correct example
But still experts provide these recommendations:
Continue to offer your child healthy foods, even if the first time he refused them
The best way to teach your child to healthy food is constantly and consistently to offer him healthy foods. Do not despair if he continues to refuse: sometimes it takes time and several attempts.
Disguise vegetables and herbs in your favorite childhood dishes or desserts
Some nutritionists and parents don’t like the idea of “hiding” vegetables in children’s meals. But it’s a great way to give food texture and taste, and fill it with nutrients. You can bake muffins with zucchini, pasta with cauliflower and even make cauliflower chocolate cake. Add vegetables to dishes that kids already love. For example, in mashed potatoes, you can add other root vegetables: sweet potato, parsnips, celery root. But if your child eats meat and loves meatballs, make them half of zucchini. And it is not necessary to inform in advance about the new ingredient.
If your child likes fruits and berries, you can make them into smoothies, adding greens, avocado or vegetables. They taste not much will change, and will benefit a lot.
Independently prepare healthy counterparts favorite snacks and sweets
You can make chips from potatoes or any root vegetables, cooking chocolate, marmalade, ice cream. Very soon I will release the app with recipes, where there will be several options of delicious desserts for children.
Buy groceries and cook together with the children
This method worked for me perfectly. First, I myself love to buy products, especially in the markets, and especially to cook. Cooking I do almost every day and, of course, my son is actively involved. The results of our efforts, we are pleased to try together.