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You know what they say; kids will be kids! And the sad truth is, that kids love their sugar, french fries and pretty much anything that isn’t the healthiest food for them to consume.
Being a parent is hard, and sometimes it’s easier to give in and give your child what they want, but over indulging your kid is not the best route to go down. You don’t have to cut off all sugary goodness and treats from their lives, but it is important that they enjoy a balanced diet.
The problem is that most parents fall into the trap of thinking healthy can’t be delicious, but this couldn’t be further from the truth!
You have to entice your little tike into making smarter choices. Rationalizing the harmful effects of sugar won’t really do much when their favorite treat in the world is a bag of gummy worms!
Kids are young! Do they really need to worry about ‘eating healthy?’
Yes! Definitely!
Kids’ bodies process junk and sugars a lot faster than adult bodies, since their metabolism rate tends to be much higher. However, this doesn’t mean that they can go on consuming what they please, unchecked and unaccounted for.
Over time, eating habits that we develop as children are consolidated and carried on into adult lives. It’s a vicious cycle and the idea that ‘kids will be kids; let them do what they want,’ is harmful to their long-term health.
In fact, more than anything, excessive sugar harms children’s metabolism and leads to obesity, both in childhood and adulthood.
Most kids are also incredibly active and on their feet a lot, so they burn off a lot of the junk they consume, giving no real signs of an unhealthy lifestyle, but excessive consumption of sugar is linked to obesity, childhood diabetes, ADHD triggers and general hyperactivity. It is also linked to poor oral health and tooth decay.
Sugar isn’t the only culprit though; it’s not always about what’s in their diet; it’s also about what’s not in it.
Skipping vegetables, fruit, meat and dairy and other nutrient rich foods at an age where they’re growing rapidly is a big problem that hinders the overall development of young children.
Balanced diets should include steady helpings of leafy greens, lots of fresh fruit and natural sugars and sources of calcium, iron and all-important Vitamins and other nutrients.
It’s all easier said than done, admittedly, since kids are moody. You can’t sit them down and talk to them as you could to an adult, adolescent or even an older child. Whether you’re dealing with toddlers or young, school aged kids, there’s a need for action more than reaction.
How do I get my child to make healthier food choices?
Starting young is the key!
The sooner you inculcate the habit of eating healthy and making better choices, the better it will be for your child’s health and habit building. You have to start slow and build up to a point where your little one begins to decide for themselves, carrying on this practice wherever they go and however old they get.
You can also try this with your older kids and get them on board with these lifestyle changes and practices.
Some of the best tips to encourage healthy eating for kids are:
1) Build Routine
Kids eat. We all know that kids love to eat and want snacks at random—well not random, hunger has its demands—and don’t always eat when we try to get them to.
Routine building is the cornerstone of any good habit and getting kids to develop and adopt patterns.
As a preschool and daycare, in Oviedo, FL, with a before and after school program in place, we work with working parents struggling to juggle their own routines, work and take care of their kids. This is why it’s important to take time out and build up to a manageable routine—whether it’s setting meal times and bed times or planning activities during the day.
2) Plan Meals Ahead
With busy routines and hectic schedules, it isn’t easy to plan ahead, especially when it comes to meals and food. However, it ends up saving you a lot of time by not having to think of what’s for dinner an hour before.
Start slow; maybe plan meals ahead for two or three days and stock up on groceries (more on that later); prepare what you need to and assemble when it’s time to serve. Look for recipes that you can freeze and eat throughout the week and do the same for your kids’ lunches!
When there isn’t much planning for your next meal, it’s tempting to order takeout or eat poorly.
3) Eat As a Family
Even if this means one meal, build a habit of eating together. This also means eating the same things!
When your child is old enough, move them off kiddie meals and snacks and offer food that’s both enjoyable and adult-and-kid friendly.
Serve veggies, fruits, whole-grain pastas, rice and bread to keep things from being boring, while also being nutritious.
Show them how to build their plates and portions, filling up with vegetables, and protein and carbs. Ask them what they’d like to eat and help themselves to. Remember to follow these rules yourself too, and be a good role model. Children will follow suit.
4) Don’t Criticize Their Eating Habits and Be Flexible
We all have to start somewhere, and if they’re taking things slow, let them. It’s not easy weening anyone off their old habits; it takes patience and consistency. So if you serve something they don’t like, or they’re picky eaters not eating as much as you’d think, don’t worry.
Give them healthy snacks like fruit chunks and veggie sticks to keep them full, or some crackers to munch on between meals. Let them get a feel for healthy foods and they’ll develop a habit soon enough!
5) Involve Them In Grocery Shopping and Cooking
This is also important! You can’t expect to cook things without considering their likes and dislikes, so it’s essential to involve them in the decision-making process. Take them grocery shopping and have them pick out their favorite vegetables and snacks and find a balance between treats and healthy eats.
Ask for their help in the kitchen too. When they feel involved and excited, they’re also going to eat more willingly. Play around with recipes and fun cookie cutter shapes for veggies. Get their creativity going and enjoy this time as a family!
6) Don’t Deprive Them of Treats
Most important of all: balance is everything. Don’t deprive them. Don’t ban sugary foods and drinks altogether, just moderate and regulate. Indulge them in a burger and some fries over the weekend, or a cookie with their lunch, just so they don’t feel left out.
Eating healthy is something all of us could stand to do, and at our preschool at Oviedo, FL, we hope to help your kids develop healthy habits overall. Get in touch with us to learn more!