Children are growing rapidly, so it is important that they eat healthy and receive enough nutrients every day. Let them therefore become acquainted with healthy and varied food.
1. Talk about healthy food together
You can talk about healthy food at a young age. For example, you can tell small children about the effects of fruit and vegetables. That eating vegetables, fruit and wholemeal bread will make you big and strong.
2. Involve your child in cooking
Children usually like to be busy in the kitchen together. For example, young children can wash vegetables or stir in the pan. What older children can help with cutting vegetables.
3. Do the groceries together
Shopping together can be fun and is also educational. Take the time for such a visit, not just hurry and hungry just before dinner. Children are introduced to different foods. Involve them in what you are going to cook and what you need for that. Tell why you choose certain products In this way, a child learns what it takes to make a healthy meal.
It is good to vary with foods so that your child gets different vitamins and minerals and tastes different tastes. Choose different grains, vegetables, fruit, fish, meat and dairy. Occasionally experiment by having them taste something completely different, such as olives or goat cheese. Some children love it!
5. Make the food attractive
Set the table nicely and try to make the food attractive wherever possible. Cut the food in a nice shape, such as a heart or face. Or make cheerful vegetables and fruit skewers.
6. Rhythm and regularity
By planning fixed eating moments your child learns not to eat and drink all day long. For example, you can opt for five eating moments: breakfast, lunch, dinner and two snacks. Plan the snacks around 2 hours before a meal. Regular and healthy eating prevents snacking and overeating.
7. Have your child brag
Have your child brag and agree that what he brags must eat. A child often knows how much he needs.
8. Do not force a child to eat his plate empty
A little incentive is sometimes necessary and may be best, but don’t force your child to eat his plate empty. This disrupts the natural feeling of satiety. If a child feels good when he or she has eaten enough, this will prevent obesity.
9. Choose water
Postpone it as long as possible to give children juice or soft drinks. If they already drink juice, they offer water more often, for example in the morning before breakfast. Soda and juice are not good for your health and teeth. Sweet is a taste habituation, if a child does not get used to sweet then it does not have to finish it either.
10. Set the right example!
The most important tip. Children imitate their parents. What you do is so much stronger than what you say. If they see you eating healthy, then they see this as ‘normal’ and they (ultimately) follow your good example! Therefore eat with as much as possible together with the children. At the table of course.