Healthy Eating Habits Begin in Childhood

Children’s minds and bodies develop fast and to do this they need to have a nutritious diet. This does not mean to say that they need to eat in a radically different way from adults. However they should be encouraged to eat in a healthy way so that they can develop mentally and physically. The 5 food groups should be taken into consideration; grains, vegetables and fruits, milk and dairy, protein foods and of course certain types of fats.

When you think of grains, like rice and bread, you should consider choosing whole grains like brown rice and brown bread as opposed to refined foods. These foods are high in fiber and will release a lot of energy. It is important for your child to get at least 4 servings of these grains per day. The largest amount should be consumed at breakfast. This is because your child will be able to get the energy they need to be fully active throughout the day. Plus the fiber will keep them full and discourage junk food snacking in between meals. It will also boost their metabolism and help them to digest their food and not store it as excess fat.

Vegetables and fruits are a very important part of your child’s diet. They provide essential vitamins and minerals needed for optimum mental and physical development. Many kids just do not like veggies as such, but do not let this deter you. You can try veggie dishes like broccoli cheese or zucchini bread. Celery boats are fun veggie snacks that can tempt even the most hardened vegetable hater. Tomatoes can be slipped into many dishes without being noticed.

Fruits are a good alternative and you can usually find a few that your child will like. Start fruits and veggies when the children are young and you will have better luck as they get older that there will be some that they like. Fruits can be used as a replacement to candies and sweet junk food.

Dairy products are an essential part of a child’s diet. They get calcium, protein and vitamins from these products. Milk, yogurt and cheese are examples of this food group. A way to mix fruits and yogurt is to make nutritious and delicious summer shakes by mixing your favorite fruits with yogurt, splendor and a little milk. You can create a low cal highly nutritious drink for your kids.

Protein is very important for growing and developing children. This can be obtained from meat, pulses, nuts, eggs and fish and dairy products. Protein should be served at each main meal. It is also a good source of iron which is very important for the proper development of your child and to release energy.

If you work on your child’s healthy eating habits from the very beginning you will find that they will grow into strong healthy adults and not suffer from weight problems. Remember healthy eating habits instilled into your children today will sow the seeds for a lifetime of healthy eating habits.