Eating Healthy
November 9th, 2009 | 
Author: 
It could be quite a challenge to ensure that your kids are eating the right types of foods, especially when you are inundated with work and fast foods are so readily available.
Here are some of the best strategies that encourage healthy eating habits:
- Make sure your kids eat regularly if possible with the whole family
- Offer your kids a variety of foods and snacks
- Set an example for your kids by adhering to a healthy food regimen yourself
- make sure your kids learn not to fight over food
- As they say , where there is no involvement, there is no commitment. Involve your children in the process.
Meals as a family
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Better knowledge of what constitutes a balanced meal – Carbohydrates (complex vs simple); Protein; Fats (dangers of trans;saturated vs unsaturated); vegetables, legumes, fruits, the importance of water.
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children less likely to use illegal and other additive drugs.
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children less likely to snack of foods high in sugar, salt and trans fat.
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Allow children to be part of the meal planning process – be it planning different nights – Chinese, Indian, Creole, Thai, Mexican, Italian etc or eating in a different location e.g. Porch, park, dining table.
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Allow friends to be invited to family meals. This also allow parents to see who their children associate with.
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Ensure meal times are fun and can be remembered. Allow children to share stories of the day and laugh.
What makes up the shelves in the Kitchen, Pantry and Refrigerator.
Children will normally do a mental visual and physical check to see what grabs their pallet in the kitchen. That’s why it’s critical to have healthy and nourishing foods at home for snack or meals. The below plan is followed by many:
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The availability and continuous abundance of healthy foods in the home ensures that kids have a supply of enriching foods. These foods to name a few would include, fruits, vegetables, whole grain bread, low-fat yogurt, sliced turkey breast.
- Develop a pattern of having small regular meals – four to five per day. Don’t encourage the feeling of being full. That would lead to a stretched stomach and a craving/desire to eat large meals to fill it.
- Ensure children are receiving the best sources of protein – fish, chicken, eggs, legumes, hazel/walnuts.
- Fiber is important for digestive purposes. Serve whole grain cereals (and bread mentioned above) and see to it portions of fruits and vegetables accompany each meal.
- Reduce trans fat intake by adopting a healthy cooking style such as broiling, grilling, and steaming. Avoid fried, processed and packaged foods.
- Avoid foods with little nutritional value -such as pizza, fries, ice-cream, chocolate. Limit such foods to maybe once per week instead of being the norm.
- Remember a number of sodas and juice drinks have 12 teaspoons of sugar and added colourants so keep them to a bare minimum. Encourage drinking water and if necessary low-fat milk.
Play the Part
Lead by example. Once kids see you eating healthy and avoiding foods with little nutritional value – they will follow.
Let kids hear you complimenting yourself – your eating practices and regular exercise, creates a good feeling of self. Always portray positive feelings.
Don’t get into the “Ring” with your kids over eating:
With nutritious foods at the home, kids can be given the autonomy to choose what they want to eat sometimes, however parents must instill control.
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Parents must not provide an unhealthy snack such as ice-cream, chocolate etc to encourage the child to eat a healthy meal and think that it is positive reinforcement.
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Parents should show appreciation for eating healthy be extending love e.g. a hug.
Make it a Family event – get kids involved:
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Take kids with you shopping choosing what they want and and always explain why. Discuss with them nutritional values. Start the process of reading food labels.
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Involve kids in the preparation of foods and be sure to compliment all hands involved.
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The involvement of kids prepares them to choose wisely when out of parent’s control.
Want to learn more secrets to a healthy tummy?
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Some motivational post you have here. Seems that lots of people enjoyed and benefited from it. Cheers and thanks.