It is my belief that healthy eating should start at a young age. In the early years of life, the brain undergoes major changes. Not just that, but nutrition is essential for healthy development in other areas of living as well; physical, psychological, and for social well-being. If children do not eat the right amount of vital nutrients like protein, fat, carbohydrates, vitamins and minerals, they may become ill or have delayed mental and motor development that can have adverse effects beyond childhood. That is why providing proper nutrition by establishing healthy eating habits from a very young age is important as it will impact their relationship with food for their entire lives.
Essentially, children learn about food by observing the eating behaviours modeled by people around them, namely, parents and other family members. They are the key to initiating healthy eating in children. Parents are the ones to introduce the first foods to children; they actively make food choices for the family that they deem appropriate. However, in current times, parents often find it challenging to promote healthy eating with their children. One of the many reasons for this is the availability of unhealthy eating options, which include junk foods, processed foods, and sugary drinks to enlist a few.
So, what can YOU do to ensure that your child forms good food habits?
Here are some ideas to always keep in mind:
- Model healthy eating behaviours in yourself. Role-modelling has a great impact in inculcating good food habits and even physical fitness in children.
- Offer a source of protein, carb, grains and a vegetable or fruit in all meals. Offering children with a variety of foods ensure they are getting adequate nutrition.
- Try to eat as a family regularly. This not only provides an opportunity for a family to come together but it can help set an example of healthy eating while also inculcating good table manners.
- Ask them to help prepare meals, so they may learn to enjoy cooking from an early age.
- Talk about nutrition and food variety and selection from a young age. Involving children in grocery shopping gives an opportunity to teach them about healthy foods.
- Never force-feed. This will have a negative impact on their desire for food. Children are able to decide how much food they need if allowed to eat according to their appetite.
- To establish a healthy relationship with food, avoid using food as a bribe or reward. Usually, “reward” food means junk or sweet or chips. Offering these to children as a reward may build an association of unhealthy foods with moods, stress and other emotions.
- Keep introducing new foods to children. If they refuse it the first time, try again later. Don’t give up. This will help in developing their taste buds and getting them accustomed to all foods.
- Establish regular meal and snack times throughout the day. Setting a routine will help them manage their hunger. Having snack times too close to their next mealtime can end up in them being less hungry or not hungry at all.
- No screen time during mealtime. TV creates a distraction and has the potential to lead to overeating. Disconnect from the screen, see your food plate, taste and experience the food as a family, and actually enjoy your meal.
- Offer all foods to children (even if you may not like it). Allow them to develop their food preferences instead of imposing yours on them.
- Avoid convenience and take-out food as much as you can.
- Don’t ban sweets entirely. You could try restricting it to say weekends only. Totally cutting out sweets can lead to cravings and overindulging when given a chance.
- Encourage water, not sugar-sweetened drinks. Sugary drinks are just empty calories and they do NOTHING healthy for a growing child.
- Offer healthy snacks between meals.
- Avoid keeping unhealthy snacks at home so they don’t get inclined towards junk food for snacking.
Snack time in children also plays an important role in managing hunger and boosting nutrition. Because young children may not eat much in one sitting (due to their smaller stomach sizes), offering them a snack is a good way to keep their energy up before their next meal. According to a study, snacking contributes about one-third of a child’s daily energy intake in the United States (Piernas, 2010). Therefore, it is important that the snacks introduced to children are healthy so they don’t get inclined towards junk food for snacking, as is the current trend (Wang, 2018). Parents should use snack times as a way to increase fruit and vegetable intake in children, and influence them to choose from fresh foods over processed foods with added sugars. Restricting home availability of unhealthy food is your best bet.
However, it is easier said than done! Not only is it tough to please children when it comes to food, but we also need to make sure that they’re getting the right nutrition and their meals are well balanced. And to top it, each child has a unique preference for food and they seem to eat with their eyes first, so we need to make food LOOK appealing and aspirational for them.
How can we do that? Planning. Planning. Planning. I am a big fan of meal planning. When I plan before the week begins (or even the day, if it suits you), I feel more structured and things flow more easily. Here are some lunch box ideas that may come in handy in preparing the next meal or for your child:
Bento box 1– apple and cheese sandwich + carrot sticks + walnuts + prunes
Bento box 2– sprouted moong fritter + fruit skewers (watermelon & grapes) + almonds + raisins
Bento box 3– methi/ palak paratha roll + sliced bananas + cranberries + sunflower seeds
Bento box 4– rava uttapam + oats ladoo + cucumber slices + Greek yoghurt
Bento box 5– cheese dosa with coconut chutney + dates + roasted peanuts and chana
Bento box 6– paneer or chicken roti wrap + peanut butter + apple slices
Bento box 7– whole-wheat pasta + boiled egg + strawberries
Bento box 8– cheela with paneer filling + cut cucumber
Bento box 9– poha with grated carrots + homemade granola
Bento box 10– sabzi + roti + dahi + moong dal ladoo
And there you have it! So, get them their favourite cartoon character lunch box (make sure it has a few compartments) and pack a variety of foods, in limited volumes. Adding variety and color in their meals will surely get them excited about food at the same time fulfilling their nutritional requirements. Remember, being patient is key. Creating good food habits will not occur overnight but it will definitely help set the foundation for your child to develop good associations and a positive relationship with food to build on throughout his life.
REFERENCES
- Wang D, van der Horst K, Jacquier EF, Afeiche MC, Eldridge AL. Snacking Patterns in Children: A Comparison between Australia, China, Mexico, and the US. Nutrients. 2018;10(2):198. Published 2018 Feb 11. doi:10.3390/nu10020198
- Piernas C, Popkin BM. Trends in snacking among US children. Health Aff. 2010;29:398–404.
- https://www.asknestle.in/