Creating a healthy home may be easier than you think .
Creating a healthy nutritional home is one of the most important steps you can take to ensure the health of your child. To begin, make healthy food choices, and help your child develop a positive relationship with healthy food . Your children will learn their food intelligence of your example.
Here are the top 10 tips for getting kids to eat healthy foods :
1 . Do not restrict food. Restricting food increases the risk your child may develop eating disorders such as anorexia or bulimia later in life. It can also have a negative effect on growth and development. In addition , limiting the food you will actually increase the risk of overeating later in the day which will cause weight gain.
2 . Keep healthy foods on hand . Children will eat what is readily available. Keep fruit in a bowl on the counter, not buried in the crisper of your refrigerator. Remember that your child can choose foods that you stock in the house, by limiting 'junk food' you will , by default, teach your child how to choose healthier foods.
3 . Do not label foods as "good" or "bad." Instead , tie foods to the things your child cares about , such as sports , academics and recreation. Let your child know that lean protein such as turkey and calcium in dairy products give strength to their sport and academic performance , the antioxidants in fruits and vegetables add luster to skin and hair carbohydrates in whole grains will give them energy to play.
4 . Rent healthy choices. Give your children a proud smile and tell them how smart they are when they choose healthy foods. Children thrive on positive reinforcement !
5. Do not nag about unhealthy choices . If your child chooses unhealthy foods infrequently , ignore it . However, if your child always wants fatty , fried food , redirect the choice . You might try sticks to roast potatoes in the oven ( tossed in a little oil ) instead of buying French fries. Or, if your child wants candy, you might make fresh strawberries dipped in a little chocolate sauce. Too busy ? Then keep naturally sweet dried at home for quick snacks fruit. With consistent efforts buds change and soon your child will want healthy food.
6 . Never use food as a reward. This could create weight problems in later life . Instead , reward your children with something physical and fun - perhaps a trip to the park or a quick game of catch .
7 . Sit down to family dinners at night. If this is not a tradition in your home, it should be. Research shows that children who eat dinner at the table with their parents have better nutrition and are less likely to have serious problems in adolescence . Start with one night a week , and then work up to three or four , to gradually build the habit .
8 . Prepare boxes in the kitchen. There you can put healthy portions of each item on the plate of each. Your children will learn to recognize the right portions . Too often people go for seconds and even thirds just because the food is right there. You may notice that you need less food to feel full !
9 . Give the kids some control. Ask your children to take three bites of all the food on their plate and give it a rating, such as A, B , C , D or F. When healthy foods - especially certain vegetables - get high marks , serve them more often. Give items your children do not like less frequently. This allows your children to participate in decision making . After all , eating is a family affair !
10 . Consult your pediatrician . Always talk with your child's doctor before putting your child in the plan , trying to help your weight gain of the child, or make significant changes in the type of food your child eats. Never diagnose your child as too heavy or too thin, by yourself. If weight change is recommended to seek the help of a dietitian.
Creating a healthy nutritional home is one of the most important steps you can take to ensure the health of your child. To begin, make healthy food choices, and help your child develop a positive relationship with healthy food . Your children will learn their food intelligence of your example.
Here are the top 10 tips for getting kids to eat healthy foods :
1 . Do not restrict food. Restricting food increases the risk your child may develop eating disorders such as anorexia or bulimia later in life. It can also have a negative effect on growth and development. In addition , limiting the food you will actually increase the risk of overeating later in the day which will cause weight gain.
2 . Keep healthy foods on hand . Children will eat what is readily available. Keep fruit in a bowl on the counter, not buried in the crisper of your refrigerator. Remember that your child can choose foods that you stock in the house, by limiting 'junk food' you will , by default, teach your child how to choose healthier foods.
3 . Do not label foods as "good" or "bad." Instead , tie foods to the things your child cares about , such as sports , academics and recreation. Let your child know that lean protein such as turkey and calcium in dairy products give strength to their sport and academic performance , the antioxidants in fruits and vegetables add luster to skin and hair carbohydrates in whole grains will give them energy to play.
4 . Rent healthy choices. Give your children a proud smile and tell them how smart they are when they choose healthy foods. Children thrive on positive reinforcement !
5. Do not nag about unhealthy choices . If your child chooses unhealthy foods infrequently , ignore it . However, if your child always wants fatty , fried food , redirect the choice . You might try sticks to roast potatoes in the oven ( tossed in a little oil ) instead of buying French fries. Or, if your child wants candy, you might make fresh strawberries dipped in a little chocolate sauce. Too busy ? Then keep naturally sweet dried at home for quick snacks fruit. With consistent efforts buds change and soon your child will want healthy food.
6 . Never use food as a reward. This could create weight problems in later life . Instead , reward your children with something physical and fun - perhaps a trip to the park or a quick game of catch .
7 . Sit down to family dinners at night. If this is not a tradition in your home, it should be. Research shows that children who eat dinner at the table with their parents have better nutrition and are less likely to have serious problems in adolescence . Start with one night a week , and then work up to three or four , to gradually build the habit .
8 . Prepare boxes in the kitchen. There you can put healthy portions of each item on the plate of each. Your children will learn to recognize the right portions . Too often people go for seconds and even thirds just because the food is right there. You may notice that you need less food to feel full !
9 . Give the kids some control. Ask your children to take three bites of all the food on their plate and give it a rating, such as A, B , C , D or F. When healthy foods - especially certain vegetables - get high marks , serve them more often. Give items your children do not like less frequently. This allows your children to participate in decision making . After all , eating is a family affair !
10 . Consult your pediatrician . Always talk with your child's doctor before putting your child in the plan , trying to help your weight gain of the child, or make significant changes in the type of food your child eats. Never diagnose your child as too heavy or too thin, by yourself. If weight change is recommended to seek the help of a dietitian.
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