Bad habits are hard to break. However, the same holds true for good habits. When children observe and experience good habits instilled by their parents, they are more likely to stick – especially around food.
It is crucial to begin practicing healthy eating habits early on in your child’s life. One of the most important conversations to have with your child is the power of healthy eating.
The Benefits of Healthy Eating
As children grow and develop, they need important nutrients to be strong and healthy. Some of the benefits of healthy eating include:
- Stable energy
- Strong bones and teeth
- Improved mental health: Makes us think clearly and be more alert
- Maintaining a healthy weight
- Preventing chronic diseases
How to Create Healthy Mealtimes
As a parent, I know that mealtimes can sometimes seem daunting because of busy schedules and having the necessary resources. Creating and maintaining a stable routine in your diet will help you, and it will help your child look forward to mealtime. Here are ways to help create healthy mealtimes.
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- Plan weekly meals together, so you can talk about healthy food options.
- Take your child to the grocery store so they can see healthy options and talk about them. Have them pick produce from each different nutrient to consume throughout the week.
- Read the labels for nutritious facts together.
- Cook meals together to show them that what they are eating matters.
Recommended Fruits and Vegetables
Encouraging kids to eat a variety of fruits and vegetables is essential for their overall health and development. Here’s a list of recommended fruits and vegetables for kids:
Fruits:
- Apples: A crunchy and sweet option. Serve them sliced with a bit of peanut butter for a tasty snack.
- Bananas: Convenient and naturally sweet, bananas are a great source of energy and potassium.
- Berries (strawberries, blueberries, raspberries): Packed with antioxidants and vitamins, berries are colorful and delicious.
- Grapes: Ensure they are cut into halves or quarters to prevent choking, particularly for younger children.
- Oranges and other citrus fruits: High in vitamin C, these fruits can be a refreshing and healthy choice.
- Watermelon: Perfect for staying hydrated, especially during warmer months.
- Pineapple: Rich in vitamin C and manganese, pineapple is a tropical treat.
- Mango: A sweet and juicy fruit that provides vitamin A and vitamin C.
- Kiwi: Small and easy to eat, kiwi is a good source of vitamin C and dietary fiber.
- Melons (cantaloupe, honeydew): These hydrating fruits are sweet and appealing to kids.
Vegetables:
- Carrots: Crunchy and rich in beta-carotene, carrots make a great snack or addition to meals.
- Cucumbers: Sliced cucumbers are refreshing and can be paired with hummus or yogurt for added flavor.
- Cherry tomatoes: Small and flavorful, cherry tomatoes are a kid-friendly option.
- Bell peppers (red, yellow, green): Colorful and packed with vitamin C, bell peppers can be sliced and eaten raw or added to dishes.
- Celery: Serve with peanut butter or cream cheese for added taste.
- Snap peas: A crunchy and sweet vegetable that’s easy for kids to handle.
https://www.nationwidechildrens.org/family-resources-education/700childrens