National Healthy Eating Week
Parents always want what is best for their children and
strive to cultivate a healthy lifestyle in their household. However, children
are often not quite as enthused about carrots and beans as they are about Happy
Meals and popcorn, leading to food wars on the dinner table.
Food education and nutritious eating awareness are the goals
for National Healthy Eating Week,
celebrated this June. Before you begin to experiment with recipes and creative
ideas, parents must first understand what they have been doing wrong so far and
how to let go of the bad habits.
1. ‘If you eat this, you will get…’
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| Clay Bitner, Flickr |
Those are words that should be eradicated from a parent’s
dictionary, even if convincing your children to eat their vegetables without
the promise of reward seems like a hopeless task. Bribing picky eaters into eating
their salad might do the job and get you through the meal, but all it does is teach
your kids dessert is something to be anticipated and desired because it’s a
prize.
KiddiChef tip: Don’t turn
ice cream into a ‘good behaviour reward’ and your children will soon stop
expecting a sweet treat for every broccoli they eat.
2. Indulging the sweet tooth once in a while
is healthy
On the other hand, parents shouldn’t completely forbid the consumption
of sweets either. While it’s true that the rates of obesity and diabetes among
children are rapidly growing, outlawing sugar is incredibly extreme and could potentially
have the opposite effect. Children are infamous for wanting what they can’t
have; put a ‘NO CHILDREN’ sign over anything and you will be sure to have
curious kids flocking around to see what the fuss is all about. Studies
conducted in Penn State University have concluded that withholding snacks from
the menu only leads to a stronger desire for sweets and children would gorge on
junk food any chance they got.
KiddiChef tip: Introduce
fruit as a snack – a delicious melon and mango salad after lunch can do wonders
for your child’s health. However, don’t stop your kids from indulging in other
types of sweets. In fact, let them choose their own desserts for the day – it encourages
them to develop their own tastes and allows you to control their intake of
sugar by balancing nutritious snacks with the less healthy packaged goods.
3. Water is your new best friend
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| Source: Igorms, Flickr |
A study published in Pediatrics journal calculated that
children and youths take in between 10 and 15 per cent of their daily calories in
liquid form. Juices, sodas, fruit drinks and any other type of sugar-sweetened
beverages cannot provide any real nutrition. Your children end up consuming
empty calories; without the presence of any solids they won’t feel truly full,
which could again lead to obesity issues in the future.
KiddiChef tip: Stock up
your fridge with mineral water bottles and make a habit of squeezing your own
fresh orange juice. Try to drink soda pops only at work or while your children
are at school so you can avoid setting a bad example. Visit our Facebook page
for some deliciously fresh smoothie recipes (www.facebook.com/KiddiChef).
4. Do as I do, eat as I eat
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| Quinn Dombrowski, Flickr |
Children look up to the adults in their life, which is why
it is up to you to set an example. You might need to ditch some of the foods
that used to be suitable for you and your significant other before your baby
came along. Instead, focus on nutritious seasonal meals with lots of vitamins
and protein. You will notice your children want to imitate you so they are more
likely to eat healthy if you eat healthy.
KiddiChef tip: Make sure
to empty your plate; recent statistics show that children take their cue about
how much they eat and when they stop by their mothers. Toddlers would copy
their mother’s food preferences so make sure to eat your green beans and
grapes.
5. House rules
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| Palbo, Flickr |
Encourage your children to be adventurous when it comes to
their food. Introduce new vegetables, fruit and meals from distant countries
and let them make up their own mind about whether they like it or not. Don’t
let them refuse food based on its appearance without even trying it. Introduce
a new rule ‘You can’t dislike it unless you've tried it’.
KiddiChef tip: There is a difference between encouraging curiosity
about food and forcing a child to eat. If they tried it a few times and still
don’t like it, don’t insist on cooking the same dish. Your children will hate
it and it will only amount to tiring fights around the table.
