A balanced diet is essential for the adequate physical growth and intellectual development of children. A healthy and strong child is formed thanks to the adequate integration of various food groups into their diet; this is the ideal for every mother and father. However, what sometimes appears to be easy ends up being a challenge. You will now learn basic advice to follow for your child to adopt all the food requirements without too much effort.
The first step to take is to decide on the adequate diet that you must have in your home, and even at school. The nutritionist Mariana Henríquez says that the basic diet of a child must be divided into four meals a day; breakfast, lunch, snack, and dinner, being strict regarding the respective amount of time one sits at the table together in family, because this way we avoid them eating at the wrong times.
Regarding the components of a balanced diet, a child must consume three low fat products daily, two plates of vegetables, and three fruits. During the week, add two plates with vegetables, which you can alternate with two plates of sea products, like fish. All of this without forgetting the macronutrient requirements, like proteins, healthy fats and whole grain carbohydrates.
Fried foods are to be avoided. Although a child usually loves these kinds of foods, Henríquez affirms that a responsible parent cooks with the least amount of cooking oil possible, leaving foods that have to be fried for a few selected occasions per month. Salt and sugar are another two things that must be reduced in food, to prevent heart diseases and obesity.
It is also necessary to have gastronomic creativity in the kitchen. Combine different colors, cuts and textures; look for the bright side in the presentation of each meal, because an unattractive meal has fewer tendencies to be enjoyed by the little ones of the house.
You have to know that patience, consistency, and time will be your first allies at the moment of wanting to change the dietary habits of children. Each week you can introduce healthy dishes that kids can enjoy. Then with each accomplishment, you can increase the amount of nutrient sources, and you will see how in a matter of time, the needed change will finally be achieved.
A fundamental advice that you must know is that children imitate the behavior of their parents, therefore a balanced diet must begin with you. The specialist, Mary Gavin assures that “the best way to teach good eating habits to your child is by eating healthy. Eat nutritious snacks, eat at the table and do not skip meals. Remember, your children do what you do. Be a good example for your children by eating healthy.”
ALFA