Make Your Kids Eat Healthy!

With a busy life, it is easy to forget just how important our kid’s nutrition is. While, most parents agree on the benefits of veggies and healthy proteins, but the question arises how to make their kids eat it? Should they drink fruit juice? Should they consume more dairy products?

It is important to make sure that a child is eating a nutritious diet because every food lying on the kitchen shelf not decomposing for a year does not mean to be fit for consumption!
Here’s a list of food that are good sources of nutrition and every child should consume on daily basis.

1. Protein:

Proteins (amino acids) are used in every function in the body and are absolutely vital for all of us, especially those still forming bones and muscles. Meat, beef, chicken, turkey, and eggs are rich in protein but chicken nuggets just won’t do!  Kids need real untreated and chemical free sources of protein.

  1. More Veggies than Fruits:

    Fruits contain natural sugar and fructose in large amounts can be damaging. Mostly kids prefer fruits over veggies and many parents are happy with the fact.  While fruits are wonderful and have their place, veggies are equally important, and have much less sugar.

    Despite the widely acknowledged fact that veggies and fruits reduce risk of almost every disease, we still aren’t eating them! Veggies do not mean French fries and ketchup; a healthy diet should include green leafy vegetables like spinach, lettuce, kale, & mustard. In addition to this, some colourful veggies like peppers, tomatoes, eggplant, carrots, broccoli, cucumber, olives, fennel, etc.  

  2. Healthy Fats

Some parents restrict fat in their kid’s diet to avoid fatigue but restricting fat may also lead to health problems and vitamin deficiencies. Dietary fats carry vitamins A, D, E and K into tissue and allow for uptake. Breast milk, considered the most complete food for babies and toddlers is over 50% total fat and 40-50% saturated fat.

It is suggested to intake good sources of dietary fats like coconut, avocados, olives, ghee, butter, eggs, fishes, nuts and seeds.  Be careful, of course, in choosing healthy fats; avoid trans fats and engineered fats like vegetable oils, hydrogenated oils and shortening.

Here are a few suggestions to make your kids eat healthy:

  • Serve healthy food and at the beginning, put only a little on their plates.  
  • Let your kids help you in kitchen. Ask them to help prepare food preparation so they feel involved and invested in making healthy choices.
  • Take your kids along on groceries shopping. Ask them to help you pick out colourful and healthy fruits and veggies so they will be more likely to want to try them.
  • Encourage them to plant fruits and vegetables in your garden. The fruit they harvest may encourage them to eat and cook as well.
  • Don’t force them to eat healthy, talk to your kids about why some foods are healthy and some aren’t and let them make their own healthy choices sometimes.
  • Serve fruits as natural deserts! Fruits like berries, mangoes, papaya, apples should be served after meals.