How can I instill healthy eating in my child?


Healthy eating habits and lifestyle will help your child to grow and develop in a healthy way, it is important that they set the example and encourage it in the whole family.

It is important that your child’s diet is complete, varied and balanced and that it includes foods that will help them grow and develop in a healthy way.

This is achieved with a balanced family diet with foods that include:

-Foods with protein of animal origin (fish, chicken, lean meat), eggs and dairy products that are also important for their calcium content.

-Foods with protein of plant origin (legumes, including beans, lentils, broad beans, chickpeas, soy). Nuts and seeds.

-Vegetables and fruits that provide vitamins, minerals and fiber.

– Whole grains and derivatives, this includes oatmeal, breakfast cereals with whole grains. Brown rice, among others.

The most important thing in itself is that it be a balanced, complete, varied diet and according to their energy requirements to avoid overweight or obesity in your children.

Table of Contents

What can you do to encourage healthy eating in your child?

-Availability and purchase of food:

As part of the strategies, it is essential that you only have foods at home that are part of a healthy diet.

Proper selection when buying food is decisive in this process. Only buy what is really healthy such as vegetables, fruits, legumes, whole grains, legumes, foods with lean protein and avoid ultra-processed foods.

For healthy balanced family recipes you can consult MiDieta.

Delete from your shopping list and remove from your shopping cart all those “cravings high in calories, full of fats and sugars”, such as cookies, desserts, cakes, sodas, industrialized juices, packaged fried foods, among others.

It is essential that the child does not feel that he has a “special diet” different from the rest of the family, so it is recommended that the whole family have a healthy diet.

-Food preparation:

The way food is prepared influences the energy content and maintaining a balance of meals. It is recommended that you reduce the amount of oil you cook with and avoid cooking methods such as frying. Prefers to grill, bake, or boil foods.

-Limit fast food

It’s a good idea to limit fast, ready-to-eat, and convenience foods. Decrease its frequency as much as you can. In fast food restaurants there are already some low-calorie options, ask for them.

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Better prepare healthy low-calorie foods at home. Always have vegetable cuts available, ready to eat at any time.

In particular, avoid those high in fat and calories, both outside and inside the house. In case of consuming it, choose low-calorie fast food options and teach your child to distinguish between them.

– Avoid sugary drinks, natural water is the best option

If from a young age you teach your child to drink water alone, you will probably create a habit in it.

Avoid offering sodas or soft drinks, as well as industrialized juices and sugary drinks.

-Food portions

Serve only the right portions and teach him not to “repeat” a dish. If he no longer wants to eat something, respect his decision until he is satisfied and not “full.” Outside the home, if the portion is excessive, it is better to share or take home a part.

-No food in front of the TV or computer

Food should only be served at the table and at established times. Prevent the family from eating while watching television, especially your son, as it encourages him to overeat.

-Physical activity

It is extremely important for your child to stay active, to participate in outdoor games, sports or exercise. This will contribute to higher caloric expenditure and help you maintain a healthy weight.

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Keep in mind that the establishment of eating habits begins in childhood and it is extremely important that the whole family follow up to encourage it in children.

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