Part 1: Healthy diet for children, that is fun!
How you can accustom children to a balanced nutrition
A balanced diet, should be fun and give pleasure – forced and self-mortification are out of place. Adults – and most children – is very well informed about a healthy and balanced diet.
Not all simultaneously healthy eaters! The challenge is to teach children how to eat a balanced and varied diet, without putting them under pressure or even express prohibitions. To avoid defensive reaction you can made palatable met with pleasure new and proven through small changes again.
Children learn eating and consumption, especially in the family environment, because as is usual eaten at home. In addition, the offer on the family dining table characterizes the demand. The varied choice of food the better the chance that families eat and drink balanced.
Model all your senses
Children imitate their parents from the beginning. This behavior can be used effectively to provide a balanced and varied diet in everyday life. Because if the parents eat happy and regularly, fruits, vegetables and drink the water, the kids do the same thing. But not only the behavior of the parents, but also the home furnishings has an impact on the children. A bowl of fruit and vegetables at a traditional place, a carafe of water and you can easily eat and drink regulary. If multiple senses are involved simultaneously, sampling prepares the more fun!
Everyone knows the noise and the joy that causes a crisp bites apple or a carrot. Other foods such as watermelon, known for their hollow sound when knocking on them.
I spy with my little green eye! What fruits and vegetables can be described in this way? Parents and their children can hold a small rate round at home and simultaneously check everything what is still for supper there. Not every fruit and vegetable looks the same, just because it has the same name.
Does cooked carrot taste as well as a raw? It is best to try, so parents can work together with their children to find out if perhaps better instead of a warm vegetable soup a raw vegetable salad. Colours are supposedly different foods, such as a brown and a white egg while holding another shell, but taste the same.
In addition to the appearance and taste but also the smell plays an important role. So lift the cover up so that the children can smell. Fresh herbs, for example, not only beautiful because looks lush green, they also smell very good!
Whoever guesses only on the basis of feeling, what he has a tomato or a turnip in hand? Thus it is possible to determine not only the product but the variety and level of maturity.
Healthy Eating is fun
Your child should get each day all vital nutrients. That this is not always easy, you know as a parent. Firstly, our youngest do not like a lot of food and on the other hand often lack the time for cooking and consuming preparations.
Here we give you some tips to a healthy diet for children:
- Food must be versatile and varied as it possible and
- Several small meals a day.
For the selection of food, there are three golden rules:
- Abundant plant foods and drinks
- Moderately animal foods
- Economical fat foods and sweets
From these three golden rules, arising recommendations to the individual food groups. These are guidelines only. That is, your child should generally be allowed to decide themselves how much to eat! However, always remember what it eats.
If your child eats sometimes bad, there is no risk of an inadequate supply of nutrients. It is important that the quantities shown in the food pyramid are achieved approximately within a week. You can eg. compensate without problems a day with a small amount of vegetables of another day.
We want to give you hints and tips on each floor of the food pyramid. It is no important that the portions indicated below must be weighed or measured. Just take your hands as a measure for a single serving. But beware: younger children have smaller hands and eat less than larger ones. For you as an adult, these serving sizes are valid. The rule is: men often have larger hands than women and thus eat larger portions.
Beverages – 6 glasses or cups per day
The child’s body is 75% water (in adults, it is 50 or 60%). In order to meet the high demand for liquid which results from this fact, children need to drink a lot. Children should drink regularly, preferably before they feel thirsty!
Make sure that your child can always take something to drink. Remind your child regularly to the drink. Children who are busy playing or learning, easy forgets to drink! The liquid consumption sharply increases in summer, during physical activity. Often remind to your child drink more.
Good thirst quencher are:
- tap water is the cheapest thirst quencher without a doubt. Its quality is constantly checked!
- mineral water and still water (non-carbonated)
- vegetable juices
- spritzer, ie water-diluted fruit juices
- fruit and herbal teas (preferably without sugar) also taste delicious cold and very refreshing!
Let your child mix of juices, water and tea “healthy thirst quencher”. Invent together funny fancy name to it then it tastes twice as good!
Less suitable drinks for children are:
- fruit drinks, iced teas and lemonades. They are due to their high sugar content (1 liter contains up to 100g of sugar!) It is not suitable to quench your thirst.
- сola is also very rich in sugar. It also contains caffeine, which saturate the child’s organism unnecessary things.
- diet drinks are sweetened with sweetener and therefore provide little or no energy. Your children can get used to consume a very sweet drinks. In addition, the maximum amount of sweetener per day fast exceeded. For this purpose, requires only a half liter of light lemonade.