How to form healthy eating habits in schoolchildren: 7 steps
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On the way to forming healthy eating habits in children, as well as maintaining a balanced diet, obstacles can be convenience, tastes and, sometimes, money. The Ministry of Health spoke about how to improve a child’s nutrition. The meal schedule should be individually adjusted to the child’s daily schedule. It should include: breakfast (within an hour after climbing); dinner; one or two snacks (an uncontrolled number of snacks during the day, in particular, sweet snacks, can lead to exceeding the need for calories); dinner (no later than two hours before bedtime). Spend at least 20 minutes on them so that the child does not develop a habit of eating quickly, which can increase the risk of gaining excess weight. The ministry also advises: ✅ Replace all other drinks with water, because sweet carbonated water, cold tea, juice, nectar, kvass, compote contain added sugar and an excessive amount of calories. Photo: Ministry of Health Their regular consumption causes weight gain and deterioration of dental health. Plain or sparkling water is a much healthier and cheaper alternative. ✅ Choose whole grain products, in particular – whole grain bread, crackers and pasta made from durum wheat varieties. They contain a lot of fiber, important vitamins and minerals. It is also useful to regularly include a variety of cereals in the menu of a child or teenager. “Quite often, parents and children stop their choice on cereal breakfasts. You should pay attention to the salt and sugar content in such products. In many cases, their excessive amount cancels out the benefits of whole grain nutrients,” the Ministry of Health adds. Photo: Ministry of Health ✅ Take care of healthy snacks. The best options may be foods that do not cause a rapid rise in blood sugar, because when it drops, the feeling of hunger returns. Among the recommended options are vegetable straws (carrot, celery); nuts and seeds, which can be offered whole to children over five years of age; unsweetened cereal bars. Consuming high-calorie drinks (including fruit juice) between meals is undesirable. Photo: Ministry of Health ✅ Choose fruits and berries for dessert. According to the Ministry of Health, children’s consumption of sweets as late as possible reduces the risk of weight gain and tooth decay. “Sooner or later, the child will be offered sweets. If by that time your son or daughter already likes fruit or berry desserts, they will most likely make a choice in their favor,” the ministry says. Read also: What happens to the body during the heat: how to cool down, what to eat and how to sleep Photo: Ministry of Health ✅ Give up food “garbage”. Parents should not bring unhealthy foods and drinks home, because in this case, children will not consume them, at least when they are at home. “One of the ways to reduce the consumption of such food is its appearance only during holidays. This practice can be considered quite controversial, but it still limits the regular consumption of unhealthy food,” the Ministry of Health adds. ✅ Encourage motor activity. Find time in your busy schedule so that the child can attend the sports section. Previously, we told how to choose a group or section for a child and maintain motivation for sports and activities. Read also: Why you need a balanced diet right now. Explanation and menu
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