A healthy body can be built one nutritious meal at a time. And when you teach your children good eating habits, you help them lay a strong foundation for a healthy and fit body. Check out these top five healthy food habits that parents can help their kids develop:
Breakfast is a must
We can't talk about the foundations of good nutrition without talking about breakfast, the most important meal of the day. Eating a healthy breakfast helps jump-start your child's brain and provides him with the energy he needs for the day ahead. Children need healthy meals and snacks at scheduled times throughout the day to help them achieve nutritional balance.
Let your child decide
Parents are responsible for what, and where the child eats. Children are responsible for deciding whether to eat and how much. Children respond to internal hunger and fullness cues. Teach them how to chew food well and not be rushed to finish a meal. You can also offer 2 servings of milk (2-8 oz) cups per day to children (above 3 years of age). Excessive milk intake can reduce the child's appetite for other foods.
DID YOU KNOW? By 4 years of age, children can eat serving sizes similar to those eaten by older family members. (e.g. ½ cup of fruits or vegetables, ¾ cup of 100% fruit juice, 1 slice of whole-grain bread, 2-3 g of cooked lean meat poultry or fish. (Source: Bright Futures Nutrition 3rd Edition. American Academy of Pediatrics)
Say no to junk food
Serve your kids healthy snacks, and whenever your children are pining for something sweet, teach them to grab a piece of fruit instead. If they're craving for something crunchy, offer them sliced vegetables as an alternative. In other words, they should know that there are always healthier options they can choose from.
Get hydrated
Water plays a vital role in digestion, the immune system, and many other bodily functions, so make sure your kids habitually drink at least five cups of it each day. To make plain old water more fun to drink, you can buy colorful sippy cups or get a silly straw for your kids.
Know your food
Instead of simply telling kids to eat their veggies, tell them why those greens are good for them. For instance, explain that carrots keep their eyesight sharp, while the vitamin C in bell peppers help ward off colds and other infections. If they know the benefits, they'll be more willing to sample and even enjoy veggies.
When it comes to building a strong foundation for your children's health, don't forget about protein, the building block of the body. Meat, chicken, eggs and shrimp are a good source of protein for your kids.
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SOURCES:
http://www.healthline.com/health-slideshow/healthy-habits-mothers-should-teach-kids#3
http://www.healthlinkbc.ca/healthtopics/content.asp?hwid=aba5605#aba5606
http://www.webmd.com/parenting/tc/healthy-eating-for-children-topic-overview#1
http://www.webmd.com/children/guide/kids-healthy-eating-habits#1
http://www.nestle.com/nutrition-health-wellness/health-wellness-tips/healthy-habits-kids
http://www.sheknows.com/living/articles/816421/5-ways-to-get-kids-to-eat-breakfast-1
http://www.rebootwithjoe.com/eating/a-z-fruit-veggies/
http://www.mommyshorts.com/2013/04/9-tricks-to-get-your-kids-to-drink-more-water.html
http://kidshealth.org/en/kids/water.html
http://www.eatright.org/resource/fitness/sports-and-performance/hydrate-right/water-go-with-the-flow
