7 Ways To Train Your Kids to Eat Better
Posted on April 20, 2020 by Julia Valdez
Parents always want the best for their kids, but they might not be able to establish that successfully with them. This is especially true with choosing healthy food options as a way to eat better and keeping a healthy diet.
Kids can indeed get picky with what they eat, and most times, they go for the less healthy choice because we all know sugar and junk food tastes better than healthy meals.
Need not fret! As we never run out of ways to train kids to eat better.
Kids are a population that needs just as much support and guidance to grow into healthy adults. By teaching your children healthy eating habits through developing these habits and modeling these behaviors in yourself, as a parent, you can help your children maintain a healthy weight as the age, and obtain normal growth. These healthy eating habits that your children have picked up on when they were young will help them maintain a healthy lifestyle as adults.
Here’s how you can establish these healthy eating habits for your kids to eat better.
Here are 7 ways and food choices that keep your children healthy.
There are a few things you need to do as a responsible parent establishing healthy food choices with your children. This entails knowing where your child is at in terms of health, and the strategies to optimizing their current health to reach their full growth potential.
First things first, figure out your child’s BMI.
Your child’s body mass index (BMI) will determine if there are dietary changes you need to make. The health care provider you consult with for your child’s health can evaluate your child’s height and weight to explain their current BMI. This sheds light on your child’s health needs, either to lose or gain weight through any prescribed dietary changes.
Dietary changes may include focusing on the most important aspects of healthy eating such as sourcing the nutrients from fruits, meat, and vegetables, as well as practicing portion control on how much fat and sugar your child is allowed to consume.
This leads to building a better meal plan.
You can develop a step-by-step plan to make a healthy plate. Do know that you might not be able to perfect this given the ingredients available around you. You’re good to go once you’ve reduced the amount of sugar-sweetened food and drinks, fatty food, and salt in your child’s diet.
If you are unsure about how you can build a better meal plan, you can always consult a registered dietitian for nutrition counseling. Registered dietitians help prepare a variety of foods and come up with food plans for different families.
A note for instilling healthy plans on children who’ve become overweight:
Once your child has become overweight, you mustn’t instill a restrictive diet, unless a doctor supervises that for medical reasons.
Instead, you can guide your family’s choices rather than dictate them. This makes a learning experience for your child and feeling great about their healthy choices.
What you can do instead is to make a wide variety of healthful foods available in the house. Instead of choosing chips, juice, soda, chocolates, and candy off the shelf, you can opt for fruits, lean meat, and vegetables.
As a family, try to eat meals together.
Try to make mealtimes pleasant through sharing conversation over the dinner table and not a time for scolding or correcting your children’s choices. This defeats the purpose of training your children as they may rather finish their meals faster to leave the table as soon as possible. They risk developing an association of eating healthy with stress.
Involve your children in grocery shopping and planning meals.
Visiting the grocery store will give you an idea about your children’s food preferences. This makes it an opportunity to teach your children about nutrition, and give your kids a sense of accomplishment. Children are also known to eat the foods that they help prepare. So while you show the process of prepping a meal, you could make these meals and snacks as nutritious as possible.
At home, you can settle healthy snacks within their reach and at eye level.
Responsible and well-informed parents pay attention to portion size and ingredients of the grocery food items they buy. So, don’t forget to read the food labels as you go!
Set some family healthy eating goals.
Your goals will include the diet meal plan you’ve set with your kids, as well as some restrictions to certain activities such as making sure water bottles are empty before noontime, or only having desserts on the weekends only. At this point, you can discourage any activity that can hamper the diet plan such as eating meals or snacks while watching the TV since that can get difficult for the child to stop eating when they don’t pay full attention to what they are doing.
Try not to use food to punish and/or reward your children.
Withholding food as a form of punishment may lead children to worry that they will not get enough of it and can end up binging on the food when they do get their hands on it. This goes the same for rewarding them when they eat healthily. This means telling children that they will get the dessert (sugar) they want if they eat all of their vegetables on their plate just sends the wrong message about vegetables.
Instead, allow them to understand why it’s important to keep meals balanced.
Gluten-free Meals
A gluten-free diet excludes all products containing this ingredient. This doesn’t mean that the people who opt for a gluten-free lifestyle can no longer enjoy basic food ingredients such as fruits, lean meat, vegetables, fish, poultry, and dairy products.
Meanwhile, choosing to eat gluten-free is the only way kids with celiac disease can stay safe from allergic reactions and keep healthy.
Instead, here are some naturally gluten-free food choices: Whole grains, fruits and vegetables, eggs, dairy, starches, nuts, and seeds.
But on some days, how can you incorporate most of these ingredients into one snack?
We’ve come up with the perfect snack that has all the natural goodness your child can fully benefit from!
Make Labour Day Meatballs
This Labour Day meatball recipe is perfect for your kid’s meal plans! Here are the ingredients and how you can make them.
Ingredients
- 1 handful fresh parsley
- 1kg beef mince
- 1 egg
- 2 tsp cumin powder
- 1 tsp dried oregano
- 1 tsp garlic powder
- freshly ground pepper
- extra virgin olive oil, for frying
Method
- First off, chop the parsley until the pieces are fine.
- Place all ingredients except the extra virgin olive oil into a large mixing bowl and start mixing. You can let your child participate in the process.
- Make sure that all of the ingredients are well mixed.
- With wet hands, let your child roll minced beef into small meatballs.
- Heat a frying pan to medium-high and drizzle the pan with extra virgin olive oil.
- Fry meatballs evenly until it achieves a golden color that signifies that it is well cooked. (You can also bake the meatballs in a 180°C oven for around 10-12 minutes.)
- Cool before you do portion control and is sizable for lunch packs.
- Send to school with your child, ready for lunch time.
Gluten-free Premium Snacks
We highly recommend sugar-free and gluten-free snacks your kids can enjoy! We understand that not all meals have a balanced food group and not all snacks are deemed healthy. So we’ve come up with a clever solution, integrating all the important nutrients into one snack!
The Drizzilicious crunchy bites available in the market have been created as a clever approach to going gluten-free! It’s the perfect snack to incorporate into your child’s meal plan.
What your child gets is a balanced snack with whole grains, chia seeds, flax, and quinoa drizzled with the flavors your kids will love! If your child is gluten-intolerant, then the snack will also be a perfect option for them!
You can start your child’s sugar-free life as you explore the options on gluten-free snacks here. Everything is in stock for you and your kids, making healthy eating now within your reach!
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