Encouraging healthy eating habits

WHETHER you have a toddler or a teen, one of the toughest jobs that you’ll probably have to do as a parent is encouraging healthy eating habits.

Dietitian and nutritionist Jenelle Solomon said while competing with television advertisements and your children wanting to eat what their friends are having, parents should be firm, but smart and creative as they aim to instil healthy eating habits in their children.

“One of the things that we don’t realise is that children will want to enjoy foods that are exciting and sold as tasty. You, therefore, must begin to work on making healthy choices exciting. Be creative in preparing healthy food options for children, especially for younger children. Learn a little food art — for example, fruits and veggies should be made exciting with colours and shapes. Vegetables don’t have to be boring and bland.”

Solomon pointed out that parents should be observant of the foods children like and modify them with healthy foods such as fruits, vegetables and nuts.

“Children love to snack. As opposed to giving your child these healthy foods in their natural forms all the time, consider giving foods a little exciting twist, for example, using fruits and vegetables to make muffins, cakes, breads or other healthy snacks such as fruit or vegetable smoothies. For baked products, try to minimise, or better yet, eliminate refined sugar products. Fruits are a great natural sweetener or you could use honey. Also, instead of all-purpose flour, use wheat or whole grain options,” Solomon advised.

She said parents should also consider including their children in the meal preparation process, and even in its production by making a little garden.

“Children tend to be more encouraged to eat meals they helped to make. It’s a way of stimulating their minds and it excites them about what they’re eating and it’s likely that they will want to eat more. The same is true for when the children plant vegetables and fruits — they will be so excited by the idea of nurturing the produce that they may even want to have it all for themselves,” Solomon said.

She cautioned parents never to become so desperate for their children to have vegetables that they offer them incentives. She said not only will they only eat it when you have something to trade, but they should know that the only bargain that you will entertain is for them to assist in the selection of a meal.

Solomon said adapting health practices should be a family goal — one that first begins with parents leading by example.

“As the cliché goes, it is who we are that our children become, and not what we tell them. Therefore, the onus is on parents to set a positive example for their children. Only then can we truly expect them to adapt.”