Encouraging healthy eatingAbstract: Here we provide you information that may assist you in guiding your child to better health and nutrition. We discuss the importance of breastfeeding during infancy, and provide you advice on how to minimise less healthy foods while incorporating vegetables in your child’s diet (and making it more appealing to your children). Key words: Kids Intelligent, IQShield, nutrition for children, child health, brain development, nerve development, child development Knowing the importance and benefits of good nutrition is one thing, but including it in your routine can be difficult. Worse still, children can be fussy about what they eat and encouraging them to eat well can be almost impossible. Developing healthy eating habits in your child will last a lifetime -- and will probably help to make it a long lifetime. Many parents are frustrated at times because their children won't eat the foods they know to be healthy for them. So, how to encourage a child to develop healthy eating habits? Start from the very beginning, if possible. You can give your child a solid foundation with good nutrition by breastfeeding for as long as possible. Sometimes this may not be possible however, breast milk is important for a baby's growing body and developing immune system. Let your child decide when it's time to wean. Begin to give your children a healthy whole foods diet the moment you start them on solids. What about when children get older and they learn quickly from the world around them that there are foods that are quite different and may seem more appealing than what they are used to getting? It's not a good idea to force the healthy foods. Start slowly and gradually substitute with appealing alternatives. Kids need to be able to indulge now and then in sweets, but a well-nourished child does not crave sweets. Try not to label a food "good" or "bad". This can create guilt and shame around wanting unhealthy foods, causing cravings and food addictions. A better way may be to call foods such as broccoli or whole grains "everyday" foods and cake and cookies "sometimes" foods. Also, be careful about rewards. If children are made to "clean their plate" or are bribed with desert, they may feel that healthy eating is a chore. Some parents even serve a healthy desert with the meal so all foods have the same emotional appeal. Eating should be fun and rewarding. It's our job to provide wholesome, nutritious foods and our children's job to decide how much they want to eat. Kids will eat as much as they need. They will not let themselves go hungry. Meals should be relaxing, fun and pleasant. Nagging children to eat what you want them to may not work and will further discourage them from eating properly. It can be a real challenge to attend parties or other affairs with tables loaded with "treats" high in refined sugar, white flour and hydrogenated oils. You know your child is going to lunge for them right away. Try not to ban these things entirely because it can create feelings of being deprived and wanting to have it even more. It has been suggested that limits be placed on these foods (i.e. these are sometimes foods for special occasions). Ideally, healthy treats using unrefined sweeteners, whole grains and unrefined oils can benefit your child’s health while still catering to any cravings. Vegetables are the foods most likely to be shunned by children. There are many creative ways to encourage your children to eat and love vegetables. Children need to eat frequently and snacking is important. Avoid nibbling or grazing on filling foods that are not nutrient-rich or filling up on drinks high in sugar (fruit juice or sweet carbonated drinks). Make a snack of creatively appealing fruits or vegetables. Serving them with healthy dips makes them more fun. When it's mealtime, serve vegetables as a first course "appetizer" when kids are the most hungry; then add the rest of the meal after they've eaten the vegetables. Experiment with different sauces to make them taste better and be more fun. Almost everything tastes better with a sprinkle of lemon juice. Explore and find a variety of vegetables and, when serving ones your kids have never tried, get excited about them. Mash or cream veggies into stews or soups. Stir fried (Asian style) meals incorporating meat and vegetables are healthy and delicious. Get ideas from other cuisines. There’s Italian pasta dishes. Meal ideas from South and Latin America. Try juicing vegetables. Some children love fresh carrot juice with added greens. Assume your child is going to love salads, greens and other veggies. Include a combination of cooked and raw fruit and vegetables in your child’s diet. Show them how much you love these wonderful foods. Set a great example by eating healthy yourself. If possible, encourage your kids to be involved with the growing, shopping and cooking of vegetables. Teach them what vegetables will do for their bodies and how important they are. Children are fascinated with their bodies and want to learn about them. The more they learn, the better choices they will make. Most importantly, don't give up too soon. When introducing new foods, serve them at least five different times before giving up. Don't take the first "no" for a final answer and think they'll never eat it again. You can even present it again shortly after it is turned down. You can do all this calmly and respectfully without nagging or bribing.
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