In today’s media-crazed world, children of all ages are exposed to mixed messages and images that affect their attitudes towards eating and food. On one hand they are bombarded with adverts for high-fat, high-sugar snack foods and fizzy drinks. On the other, super-slim models are presented as the ideal body shape. How can parents help children to steer a clear path through all this? In this article we look at a range of good eating habits that will result in a healthy digestive system and overall improved health.

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• 20 Nutritional Tips for Children
• The Food Pyramid
• Dealing with “Fussy Eaters”
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• The Main Meals: Breakfast, Lunch, Dinner
• Snacks and Food for School
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• Healthy Deserts

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OK, so on to today’s post! A balanced diet is essential for growth and good health and today we are going to discuss some great strategies parents can use to promote a sensible approach to food. In my experience, they key here is to make sure that children understand how their bodies work and why it’s so important for them to eat healthy foods 

Make Food Fun And Healthy

I know it’s easy to say “no junk”, but that’s not the fway to engage with your kids. Sure, you should cut down on junk and convenience foods and aim to sit down to eat as a family and stock the larder with plenty of healthy snacks (like fruit, raw vegetables, whole grain bread, crackers and cereals). But don’t impose a complete ban on sweet or fatty foods. Being too restrictive will probably backfire and the occasional treat won’t do any harm.

By staying light-hearted and enjoying food, you will encourage children to be experimental with their foods; trying new things and not being afraid of what’s on their plate.

I make a note of enjoy eating together as a family and keeping the focus on fun and conversation. We don’t insist that the kids eat everything on their plates, but we also don’t offer alternatives. And of course, they don’t get desert if they don’t eat their mains! By being good role models – by eating healthily and showing that we’re happy with the way we are – we encourage our children to be relaxed and realistic about food and how it will affect their bodies and overall fitness.

Fortunately, our kids are active and well developed, but if you do have children who are overweight, remember that it is common for them to go through a stage of being a bit chubby and they will slim down when they have a growth spurt. If, however, you are still concerned, a ‘whole family’ approach with healthy eating and an active lifestyle at its heart should sort things out, but do get help if the problem persists. In particular, watch out for binge and comfort eating, which could be the signs of a developing eating disorder.

The 10 Tips For Healthy Eating

Breakfast is a very important meal

Our bodies always need energy, and after a night’s sleep, energy levels are low. Cars, buses and trains cannot run without fuel. So, whether you are off to school, or out and about at the weekend, start the day with breakfast. Plenty of carbohydrates is just the ticket: try cereal with semi-skimmed milk, fruit or yoghurt, toast or bread, perhaps with lean meats.

Eat lots of different foods every day, variety is the recipe for health

You need over 40 different kinds of vitamins and minerals every day for good health. Since there is no single food that contains them all, it is important to balance your daily choices. In fact there are no good or bad foods, so you do not need to miss out on the foods you enjoy. The best way to make sure you get the right balance is to eat a wide variety of foods each day.

Which group would you tip for the top? Base your food on carbohydrates

Many people don’t eat enough carbohydrate foods, such as cereals, rice, pasta, potatoes and bread. At least half the calories in your diet should come from these foods, so it is a good idea to include at least one of these at every meal. Try whole-grain bread, pasta and other cereals to give you extra fibre. Have you tried baking your own bread? It’s good fun and smells wonderful!

Gimme five! Eat fruits and vegetables with each meal and as tasty snacks!

Fruits and vegetables are among the most important foods for giving us enough vitamins, minerals and fibre. We should all try to eat 5 servings a day. For example, a glass of fruit juice at breakfast, perhaps an apple and banana as snacks and two vegetables at meal times then you have already reached your total. How many different kinds can you spot in the supermarket? Why not try some new ones?

Food is Fun… Enjoy your food

Sharing a meal with family and friends at home or at school is a great way to enjoy food. It is fun to see other people’s choice of food – what sandwich fillings do others have? Have you tried having a different filling every day? Check out your lunch box or dinner plate. How many different kinds of fruit and vegetables can you spot?

Fat facts. Too much saturated fat is not good for your health

Eating too many of those tasty, fatty foods (such as butter, spreads, fried meats and sausages, pies and pastries) might not always be so good for your body. So remember, a big helping of potatoes, but go easy on the butter. Although we need some fats to get all the nutrients we need, it is better for our health if we don’t eat too much of these foods and get knocked off balance. So, if you have a high-fat lunch, choose a low-fat dinner.

Snack attack! Eat regularly and choose a variety of snacks

Even if you eat regular meals during the day, there will still be times in between that you feel hungry, especially if you have been very physically active. Snacks can fill the gap, but should not be eaten in place of meals, only as an extra. There are lots of different snacks available. Your choice may be crisps, nuts and other packet snacks, chocolate bars, cakes and biscuits. On other occassions, you may prefer a sandwich, some fresh or dried fruits, or perhaps sticks of vegetables like carrots and celery. Whichever snack you enjoy, remember it is always good to include a variety of different types to keep things in balance.

Quench your thirst. Drink plenty of liquids

Did you know that more than half of your weight is just water? So as well as giving your body all the food it needs each day to keep healthy, you need at least 5 glasses of liquids a day. It is particulary important if the weather is very hot or if you have done lots of exercise, to have plenty to drink to prevent dehydration. Usually – but not always – your body will tell you this, by making you feel thirsty. Plain tap water is great of course, but bottled water, fruit juices, tea, soft drinks, milk and so on, can all be okay too.

Care for those teeth! Brush your teeth at least twice a day

Brush your teeth at least twice a day. Eating foods high in sugar or starches too often during the day can play a part in tooth decay. So don’t nibble foods and sip drinks all day long! However, the best way to keep a nice smile is to brush your teeth twice a day with a fluoride toothepaste. Also, after brushing your teeth at bedtime, don’t eat any food, or drink anything but water!

Get moving! Be active every day

Just like a bike may become rusty if it is not used for some time, our muscles and bones need to be kept moving too. Activity is needed to keep your heart healthy and your bones strong. It can also be good fun. Try to include some form of activity every day: it may be just walking to school and running up the stairs. However, games like skipping and football at break times are good fot giving the body a workout. Swimming is a particularly good sport for keeping you healthy.

More Food Advice

Finally, make sure you read the labels. Nutrition labels can be a great source of information helping you to make wise choices. Learn to read them and understand the different categories. If you didn’t already know, then remember that the healthiest fats are unsaturated (olive, canola or soy oils, for example) and when choosing your proteins, go for lean or low fat meats like chicken, turkey and fish. Also, make sure you get some of your protein from non-animal sources such as nuts, chick peas, kidney beans and soy products.

The other thing to be aware of is ensuring you get sufficient calcium for your bones. You can get these through dairy products like milk cheese and yoghurt. Combine these with grains, fruits and vegetables and you will feel the difference in no time at all.

Nutritional guidelines will vary a bit for the different members of the family. Adult bodies have different needs than those of teenagers, tween, school aged children, toddlers and babies. For more information, download our FREE eBook on food and nutrition for children. In it you will find recipes, food facts, cooking activities you can do with children and lots more. From there, you will be able to formulate a plan that maximises everyone’s capacity for robust health and optimum energy.

Here’s to the health of you and your family!