These quick tips are excerpts from a UNICEF Parenting article on how to nurture healthy eating habits in kids.

Did you know that children have an innate ability to adjust their intake to meet energy needs?

– UNICEF

Be a good role model to inculcate healthy eating habits in your kids:

• Choose healthy whole foods, snacks and beverages.
• Engage in fun-filled physical activities so they will also feel like joining in.
• Take them food shopping and also involve them in food preps.
• Help them learn about food groups and the nutrients our bodies need, using food at the table.

Do not force them to finish what is in the plate:

• Forcing can lead to dislike of food.
• Let them enjoy the food instead.

Have a healthy relationship with food:

• Do not use food as a reward or punishment.
• Help them figure out when they are physically hungry and full.
• Do not forbid any foods, this can make them want it all the more. Instead, limit portion size and reduce frequency of unhealthy food.
• Instead of offering food as reward, spend time with them to do some fun family activity.

Too big portions can lead to unhealthy weight gain. So, teach them about portion size:

• closed fist size for rice, pasta, bread or cereal,
• palm size for meat, top of the thumb for fats like butter.

Start with a healthy breakfast to start with healthy eating habits:

• give nutrient-dense foods like nuts, yoghurt and fruits instead of low-nutrient-high-calorie options like cereals or other sugary foods.

Kids need at least 60 minutes of physical activity per day:

• So, read this post to learn how to limit screen time and engage in more fun physical activities.
• Dance together, go for a walk, play together and have a good time!

Additional tips for Healthy Eating Habits:

• Arrange food in attractive shapes and patterns.
• When you offer a new veggie/ fruit or dish, get them to try a bit and ask to take more if they like it.

Happy parenting and let us start using these healthy eating habits at our homes today!

Not in the mood to read? Listen to these tips on YouTube.

Reference:

UNICEF Parenting | How to raise a healthy eater