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6 Worst Eating Habits of Children and Ways to Overcome Them
A healthy diet is vital for everyone, but even more so for the health and well-being of a child. We all understand the importance of good nutrition and exercise, but how do you feed picky eaters or encourage a child who hates sports to play outside?
It is important to learn how to keep your child healthy with proper nutrition and exercise. Adequate nutrition is vital to ensuring your children’s overall emotional and physical health. Good eating habits help prevent chronic diseases in the future, including obesity, heart disease, cancer and diabetes.
By understanding their child’s eating habits, parents can be better prepared to assess the nutritional adequacy of their child’s diet and ensure that they meet the minimum nutritional requirements to maintain better health. By considering each of these factors individually, you can ensure that your child meets the minimum nutritional requirements each day.
Here are the six worst eating habits our kids have and what you can do about them as parents:
1. Skipping meals, primarily breakfast
Skipping meals, especially breakfast, is one of the most common mistakes in children’s nutrition. Breakfast is an important meal for the whole family, especially for a child. The point of breakfast is to feed your child’s body the protein and energy it needs to start the day and see it through to lunch. Breakfast can also jump-start your child’s metabolism, which helps with weight control, mood and school performance. Give your child a strawberry milkshake or a chocolate milkshake if they struggle to drink regular milk. Fruit juices are rich in powerful antioxidants and are an ideal addition to breakfast. Slices of cheese on whole grain bread or whole grain bread make for a delicious and healthy breakfast. Green mung sprouts mixed with chopped lettuce and seasoned with grated cheese and curd, rice porridge with milk, almonds, sesame seeds and jaggery, milk and muesli, eggs with roti or wheat bread are just a few nutritious options for your child. Choose the options your child is most likely to enjoy, as variety improves everyone’s appetite
2. Excessive snacking
Snacking in children is inevitable and parents do not need to worry about it or judge and prohibit children from eating snacks. Snacking between meals is healthy as long as the snack choices are appropriate and as parents, we should strive to make wise snacking options available to our children. It is a wrong idea that the food in meals should be healthy, and snacks do not have to be. The problem arises when they tend to eat too many fatty and high-calorie snacks.
The key is to encourage them to consume nutrient-dense snacks rather than low-nutrient junk food. Healthy snacks for kids would include fruits, nuts (almonds and peanuts), bhel sprouts, vegetables or chicken frankies (made from whole wheat bread), dairy products like curd, cottage cheese (paneer), tofu (made from milk), baked or boiled on steam. corn, fruit juices, dosa, idlis, dhoklas, etc.
3. High enjoyment of junk food
Junk food is processed and refined food that is nutritionally empty, low in fiber and the easiest way to gain unwanted calories. One-time consumption of this food is acceptable if the children normally eat a well-balanced and healthy diet. But when it becomes addictive, it can lead to deficiencies, ironically the result of overfeeding. If children continue to neglect a balanced diet while sticking to fast food, they risk being malnourished and have weakened immunity levels. This leads to frequent colds, allergies, asthma, irregular menstrual cycles in girls, low energy levels and difficulty concentrating, poor performance in school, excessive hunger, constipation, mood swings, depression, irritability and the list goes on.
As parents, you should encourage them to eat properly at meal times so that they don’t feel hungry between meals and gravitate towards fast food.
4. Neglecting exercises
Physical activity is a key component of good health for all children. It helps strengthen their muscles, control their weight and reduce the risk of obesity-related diseases. The key is to find activities that your child enjoys. The possibilities are many – from jumping, kicking, catching, skating, to cycling, tennis, football, dancing or even badminton. When children find an activity that is fun, they will do it a lot.
5. Limited intake of vegetables
We all know the health benefits of fresh fruits and vegetables and the array of vital nutrients and antioxidants they provide. The only problem is that our kids refuse to put them in their mouths.
A few safe ways to sneak vegetables into your diet are:
a. Cooking, mixing and adding to soups, ketchups, pizzas and pasta sauces.
b. Juicing vegetables such as carrots and beets (raw) along with fruits of your choice (orange, sweet lime)
c. Dry the cooked vegetables on a heated pan with a little oil and add them as a filling for your sandwiches, chapatis and paranthas.
d. Preparation of paneer/chicken cutlets with spinach, carrot or peas as toppings.
e. Serve them with tomato, cucumber, carrot sticks with cream, cheese or cottage cheese.
Above all, remember that your child will be modeling the eating behaviors he sees at home. If you’re picky about the presence of vegetables on your plate, it’s quite obvious that your child would be too. Maintain a healthy and balanced approach to eating and your child is more likely to do the same.
6. Replacing meals with supplements-
A well-balanced diet with nutrient-dense meals and snacks can provide all the vitamins and minerals a child needs. And that’s the best way to give it to them. If your child is eating properly, then there is no need to give him any additional supplements. The introduction of any nutritional supplements or vitamins should only be done on the advice of a doctor and solely based on the nutritional needs of your child, as a supplement to his diet and never as a substitute for a meal.
One common denominator in getting kids to eat healthier and avoid these bad eating habits is your active role in providing healthy food. Get into the habit of making these foods more accessible to your child and you will soon see a change in their eating habits. Work with your child to encourage a healthy lifestyle that includes healthy eating habits and regular exercise. You could both benefit in the process.
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