TEACHING CHILDREN HEALTHY EATING THE FUN WAY

TEACHING CHILDREN HEALTHY EATING THE FUN WAY

A huge part of getting our children to an acceptable quality is us parents and guardians taking charge to model good eating behaviors, and thinking up ways to uplift awareness and develop the long-term skill of creating good choices.

As parents, one of our hopes for our kids is them being able to make smart decisions for themselves. Arming yourself with these fun methods will educate them to eventually think for themselves when making food choices.

Give your food a personality

Throughout the years, fast food advertisers and promoters have been integrating language to peddle their products to kids, so why can’t we use the same method with healthy food? Talk about the powers of healthy food on the plate with your kids in your life, and represent every food with a Superhero name. Examples are Powerpunch broccolis, X-ray Vision Carrots, and even Super Strong Spinach.

Play with food

Kids will have this endless interest in cooking, therefore bring them to the kitchen to help you cook some delicious and healthy dishes. They won’t complain if you decide to put a handful of spinach into the blender, as long as they get to press the button. You can turn leftover smoothies to popsicles! Make cute shapes out of food. Getting your kids involved in the food making will definitely get them invested in the food they eat.

Don’t ignore the other side

While you’re discussing the powerful benefits of healthy food, don’t forget to let them know about the dangers of processed/junk food. I know, it can be a difficult battle between the alluring marketing to kids in the grocery store. You can download apps that teach kids how to make healthy food choices. An app called Fooducate allows your kids to scan product labels and identify if it’s healthy or not. If it shows an F-score, it will discourage them to include it in the cart. Discuss where each food came from and what ingredients are used.

Eat what you grow

Everything is almost ready-to-eat nowadays. But one way to get your kids excited about eating healthy food is by building your own backyard garden. You can let your kids choose which plants/vegetables/ fruits to plant. Also, allow them keep an eye on your garden, removing weeds, watering, and etc.

HEALTHY EATING HABITS TO AVOID OBESITY ON CHILDREN

HEALTHY EATING HABITS TO AVOID OBESITY ON CHILDREN

Childhood obesity a complex problem in several countries around the world. It doesn’t spawn with one single cause. As a parent or guardian, you can help prevent childhood obesity by creating healthful eating habits. This can be done by encouraging the whole family to get involved in this healthy eating lifestyle.

Morning Meal

To start with, your child must eat breakfast. It might be his or her most important meal of the day. Have you ever wondered why morning meal is called breakfast? That’s because it’s the time you break from the overnight fast. A healthy breakfast will provide your children necessary carbohydrate to sustain blood sugar levels, prepares muscles for the day’s activities, and direct vital nutrients to every cell of the body for growth. Making your child eat breakfast in the morning can also help in preventing him/her from getting hungry in the morning and potentially overeating later in the day.

A Study shows that children who eat breakfast have higher school attendance, less tardiness, and rarer hunger-caused stomach pains in the morning. They will be able to concentrate better, solve problems with ease and have better muscle coordination.

Sticking to home

A further method to maintain a healthy weight for children is by eating more often at home than outside. Research shows that portion sizes served at quick restaurants have ballooned throughout the years. 20 years ago, a single order of french fries would just be 2 ounces (210 calories). Today, a regular order of fries is nearly 7 ounces (610 calories). Another study found that every adolescent eats too many calories at fast food restaurants. However, obese teenagers are largely prone to overeating when eating out. Even though a lot of restaurants offer low-calorie options and healthy courses, most youngsters go for high-calorie burgers, large french fries, and chicken nuggets.

Reducing portion size

A behavioral research shows that environmental signals like wide plates and large cups stimulate us to eat and drink more compared to when they’re smaller. Therefore, you should consider weighing down on the plate and cup sizes, not just for the kids, but for your whole family as well.

Eating regularly can also help holding hunger at bay. If your children are active, eating 2-3 healthy snacks with 3 meals a day is already nutritious. Maintaining this frequent meals and snacks at child-sized portions will help keep an eye on the calorie intake. Eating snacks may not be associated with obesity. Children love eating snacks, and it can be a good method to heighten nutrient intake. Just don’t forget to keep snacks healthy, which can be done by including fruits, vegetables, whole grains, low-fat dairy foods, and nuts. Also, don’t forget to keep the portion sizes small. Snacks are NOT meal replacements and they shouldn’t be more than your kid’s meal.

Staying active

Children and teenagers must join a minimum of 60 minutes of moderate physical activity most days of the week. If possible, it can be done every day. You can be an example by integrating physical activity into your personal daily routine and encouraging your children to join. These activities could vary from walking, jogging, swimming, biking, and etc. There is no shortage of physical activities that you and your children can both participate.

REDUCING PORTION SIZE

REDUCING PORTION SIZE

A behavioral research shows that environmental signals like wide plates and large cups stimulate us to eat and drink more compared to when they’re smaller. Therefore, you should consider weighing down on the plate and cup sizes, not just for the kids, but for your whole family as well.

Eating regularly can also help holding hunger at bay. If your children are active, eating 2-3 healthy snacks with 3 meals a day is already nutritious. Maintaining this frequent meals and snacks at child-sized portions will help keep an eye on the calorie intake. Eating snacks may not be associated with obesity. Children love eating snacks, and it can be a good method to heighten nutrient intake. Just don’t forget to keep snacks healthy, which can be done by including fruits, vegetables, whole grains, low-fat dairy foods, and nuts. Also, don’t forget to keep the portion sizes small. Snacks are NOT meal replacements and they shouldn’t be more than your kid’s meal.