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Babies Health & Nutrition Toddlers

父母可以做哪些事情来帮助儿童形成健康的饮食习惯?

健康的饮食习惯始于家庭。

当您的宝宝准备食用固体食物时,父母可以考虑喂食哪种固体食物,以及如何制作营养餐。我们明白刚开始着手可能会有些困难,所以此处为您的宝宝食用固体食物提供参考指南

孩子和成人一样。他们会有自己的喜好,会在不同阶段偏好吃某类食物。因此,父母必须了解孩子的喜恶,考虑如何“加入”更健康的食材,并可能在其饮食中添加新的食物,确保儿童获取健康发育所必需的营养物质。

健康营养的饮食并非难事。新鲜食材和快速的烹饪方法也能让孩子享用美味的家常菜。

#1: 提供更多家常菜

自制家常菜可让您自行决定您的日常饮食以及添加的食材。家常菜能让家人享用更健康的饮食,可以少油、少盐、少加工以及少饱和脂肪酸。餐馆里的食物通常含有味精(MSG),较多油炸食品,或使用不健康的油制成,这些可能会增加未来患病的风险。

尽量多自制家常菜。

 

#2: 去食品杂货店选购新鲜健康的食材

在食品杂货店购物时告诉孩子新鲜食材中含有丰富的营养物质,有助于健康成长。孩子在超市或菜市场中感受不同的景象和声音,学习采购新鲜食材进行营养搭配。对孩子而言无疑是一次有教育意义的感官体验!

 

#3: 采用更健康的烹饪方法

您知道油炸会比蒸煮破坏更多的营养吗?

健康专家建议煮沸、蒸煮或漂烫蔬菜,以尽量减少营养损失。含有β-胡萝卜素、番茄红素和叶黄素的食物最好轻微煮熟——这些元素常见于番茄、红薯,胡萝卜和西兰花——可促进身体对抗氧化剂的吸收。事实上,更健康的烹饪方法也能让食物非常美味。尝试各种不同的烹饪方法,探索不同的口味和食材。

 

#4: 教导孩子健康饮食习惯的重要性

以讲故事的方式教导孩子健康饮食对美好生活的重要性。正确的知识能让孩子甚至在成年后也能拥有健康的饮食习惯,所以小建议有大帮助。因为我们的饮食习惯对幸福健康至关重要,所以有些家长会向孩子展示不良饮食习惯的后果,如经常饮用碳酸饮料和食用糖果。此外,图片展示也会对您的孩子有帮助哦!

口腔护理不足和食用某些食物可能会导致蛀牙。教导儿童健康饮食习惯和个人卫生的重要性。

#5: 以身作则

孩子们会观察并学习我们的行为、动作以及聆听并模仿我们说的话。当谈到支持健康的饮食习惯时,孩子们也会观察我们是否言行一致。如果我们调整看法和行为的话,也要向孩子展示我们食用的食物和零食。重要的是,选择健康的零食和均衡的饮食对我们也有诸多好处!

 

#6: 减少食用不健康食品

虽然我们不可能完全避免食用不健康食品,但适量进食还是可以接受的。香肠、冰淇淋和糖果等加工食品往往会出现在聚会和庆祝活动等欢快时刻。有个联想学习的心理学概念是快乐的记忆往往和一些不太健康的食品有关。

 

#7: 避免将垃圾食品作为奖励

与上述观点相同,将一种食品定义为垃圾食品反而会让孩子们更渴望食用它。从长远来看,将垃圾食品或不健康的零食作为孩子良好表现的奖励对孩子而言是弊大于利。但完全避免垃圾食品也是不切实际的,因为其他的孩子会吃,还可能会嘲笑不吃的孩子。因此,父母们再多点耐心吧!

 

水果是含糖零食的绝佳替代品。您可以准备各种颜色的水果,让您的家人也能享用五彩缤纷的食品。

 

#8: 帮助孩子了解他们何时吃饱-学会自我调节

您的父母是否常常告诉您要吃完碗里的食物?或者吓唬您要是没吃完饭的话未来可能会找个满脸麻子的伴侣?研究表明,鼓励孩子多吃或以消极情绪鼓励孩子多吃可能会导致孩子长大出现暴饮暴食和肥胖等问题。

孩子们可以在吃饱的时候学会自我调节,如果他们还想要的话,父母应适时制止。这能让他们更了解自己的身体,并协调他们的行为和感受方式。

 

#9: 可食用少量的健康零食

您的孩子是不是不喜欢妈妈推荐的零食呢?让您的孩子慢慢地学会接受和食用健康的零食。把巧克力棒换成燕麦棒。可以使用气炸锅自制油炸鸡翅而不是买炸透的鸡翅。更明智的做法会让您的孩子觉得健康的食物也同样美味!

 

#10: 让孩子参与

让孩子参与决定健康的饮食是非常重要的。当孩子们参与决策过程或倾听他们的意见时,他们会感觉自己是团队的一员,并且是自愿选择的健康饮食,而非被迫地听从爸爸妈妈的指示。从一家人共同采购开始,您的孩子将学习挑选新鲜食材来制作美味且营养的饭菜。在准备食物时,可以让孩子帮忙打蛋或使用儿童专用的刀切菜。孩子不仅能学会生活技能,还能在厨房里和爸爸妈妈共度愉快时光!

#11: 全家人共享美食

最后,记得和家人一起享用健康的美食。饮食是一种社交活动,能让孩子和大人分享他们的一天,并轻松愉快地相互沟通。重要的是,家人一起享用丰盛而健康的美食是最好不过的了,不是吗?

鼓励健康的饮食习惯能保证我们的孩子和心爱的人更健康。通过更健康的饮食和积极的生活方式,孩子们也能体会到照顾身体的重要性。助力全球宝宝是一段旅程,我们希望与孩子共同体验生活!

您是否觉得难以让孩子养成健康的饮食习惯?与我们分享您面临的挑战吧!

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Categories
Babies Health & Nutrition Toddlers

What Can Parents Do to Encourage Healthy Eating Habits in Young Children?

Healthy eating habits begin at home.

When your baby is ready for solids, it helps to think about what food to offer, and how to prepare nutritious meals. We understand that embarking on their food journey can be a mind-boggling one, so here is a handy guide to starting your baby on solids.

Children are very much like adults. They develop preferences and may choose to eat only certain foods at different stages. Therefore, parents would have to understand what their likes and dislikes are, consider how to “promote” healthier ingredients, and possibly introduce new foods into their diet to ensure children obtain adequate nutrition needed for healthy development.

Eating well and eating right can be easy. With fresh ingredients and quick cooking methods, kids can enjoy delicious homecooked meals too.

#1: Offer more home-cooked meals

Whipping up homecooked meals lets you decide what goes into your dishes, and what not to add. Homecooked meals allow families to enjoy healthier meals with less oil, salt, and ingredients that are processed or are high in saturated fats. Food from outside usually contain monosodium glutamate (MSG), are deep fried, or use unhealthy oils to prepare, which may increase the risk of diseases in future.

Try offering more homecooked meals where possible.

 

#2: Choose fresh and healthy ingredients when shopping for grocery

When grocery shopping, point out to your children how fresh ingredients can offer plenty of nutrients that contribute to their health and growth. Younger kids will enjoy the sights and sounds at the supermarket or wet market, and are exposed to learning how to pick fresh ingredients to put a nutritional dish together. A sensorial learning experience for sure!

 

#3: Go with healthier cooking methods

Did you know that deep frying destroys more nutrients than steaming?

Health experts recommend boiling, steaming or blanching vegetables to minimise nutrient loss. Foods with beta-carotene, lycopene, and lutein are best lightly cooked to enhance absorption of antioxidants by the body, and these are commonly found in tomatoes, sweet potatoes, carrots and broccoli. In fact, contrary to belief, healthier cooking methods can conjure up delectable flavours too. Offer a variety of cooking methods to encourage exploration of textures and tastes for the palates.

 

#4: Educate children with the importance of healthy eating habits

Storybooks are engaging ways to share with young children why healthy eating is a positive approach to living well. The right knowledge empowers them to make the right food choices even through adulthood so a little goes a long way. Since our eating habits contribute to overall health and wellbeing, some parents take to showing their children the consequences of having unhealthy eating habits such as frequent consumption of fizzy drinks, and candies. A little visual sharing might just work for your kids too!

Tooth decay results from inadequate oral care and choices of food. An opportunity to teach children the importance of healthy eating habits and personal hygiene.

#5: Lead by example

Our children learn by watching our actions, behaviour and listening to what we say. When it comes to encouraging healthy eating habits, children are also observing if we walk the talk as parents. The food we eat and the choice of snacks we go for show our kids if we align our beliefs and actions. Take your pick from healthy snacks and a balanced diet – after all, they offer a multitude of benefits too!

 

#6: Reduce temptations of unhealthy food

While cutting out unhealthy food from our diets completely is not possible, eating in moderation helps. Processed food such as sausages, ice cream and candies are often associated with happy moments like parties and celebrations. This points to the psychological concept of Paired Associative Learning, where positive memories are associated with certain foods which are usually the less healthy ones.

 

#7: Avoid using junk food as rewards

Ditto the above point, and why putting junk food on that special pedestal makes children yearn for them even more. Using junk food or unhealthy snacks as a reinforcement to reward good behaviour is going to do more harm than good in the long run for your kids. But avoiding them totally is not feasible since other children will be eating them, and possibly taunting them. Hence, #4 comes peppered with patience, parents!

 

Fruits are a great alternative to sugary treats. Stock your pantry with fruits of assorted colours so your family can enjoy the benefits of a rainbow diet too!

 

#8: Help them understand when they have eaten enough – Learn to self-regulate

Do your own parents used to tell you to finish everything on your plate? Or share stories of leaving food behind will mean that your future spouse would have a pimply complexion? Studies show that by encouraging them to eat as much as they can when food is served, or offering food to cope with emotional destress leads to future concerns such as overeating and obesity when children are older.

Children can learn to self-regulate when they are full, and stop when they wish. That allows them to be more aware of their bodies and be attuned with their actions and how they feel.

 

#9: Promote small portions of healthy snacks and treats

Is your child not a fan of mum-approved snacks and treats? Let your child take baby steps towards appreciating and enjoying healthy snacks for kids. Swap chocolate bars for granola bars. Instead of deep fried chicken wings, how about using the air fryer to make your own? Smarter choices can help your child realise that healthy food can be equally yummy too!

 

#10: Involve your children

Getting your children involved in making healthy eating a part of your family is a vital step. When kids are part of the decision-making process, or have their views heard, they feel part of the team and not forced to eat well because daddy or mummy instructed. Start with grocery shopping together as a family, and your children will appreciate the effort of picking out fresh ingredients all in a bid to cook up delicious and nutritious meals. During food preparation, toddlers can help crack eggs or use a child-friendly knife to cut vegetables. These are life skills your children are exposed too while having fun in the kitchen with mummy and daddy!

#11: Eat together as a family

Lastly, remember to enjoy wholesome meals together as a family. Eating is a social activity which allows adults and children to share about their day, and communicate with each other in a relaxed manner. After all, hearty and healthy meals are best shared as a family, don’t you think?

Embracing healthy eating habits are some ways to ensure better health and wellness for our children and loved ones. With healthier diets and a positive lifestyle, we are showing our children that taking care of our bodies is important. After all, raising world-ready children is a journey, and we want to be there to experience life together!

Are you finding it difficult to cultivate healthy eating habits in your children? Share with us what your challenges are!

9 replies on “What Can Parents Do to Encourage Healthy Eating Habits in Young Children?”

Eating habits for kids is really a big problem for parents especially when they are very picky at their young age. What we could do is also get some other ideas aside from this article also which is already very helpful.

I think that instead of having fallen in love with chips and soda we should not train them to love that addictive stuff. This would also be one of the problems when it comes to food that we provide to them. We should always start to provide them with fruits and vegetables so that they will get used to its physical appearance and taste.

My kids are so hard to feed with rice and even fruits and vegetables that are smashed, all the food are substituted with milk which is not so healthy. This article just provided be a bunch of tips that I will do for my kiddos. Thanks a lot.

They should always provide their kids with healthy foods and promote healthy snacks to children. It is also very helpful to practice eating together at a dining table to promote talking with the kids and also your bond as a family.

Using the food guide pyramid, be sure that your child is offered foods from all food groups so that he or she gets the necessary nutrients. Consider the following when you plan meals for your child:

– Maintain a balanced diet with a variety of food choices
– Include more fruits, vegetables, and whole grain foods
– Limit fried foods and high-fat meats
– Limit juice intake to less than four ounces per day

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