How To Teach Healthy Eating Habits For Kids?

Toddlers and children are choosy while eating. Green vegetables are their biggest fear. But they want varieties in every meal. So, we have some healthy eating habits for kids that are important to them. If your kid always asks for junk food, do not allow them as it will be harmful to their body in their adult time. Healthy eating habits are important for your kid’s mental and physical fitness. So, let’s see the guide to healthy eating habits.

What is healthy eating?

Healthy eating means feeding healthy foods and fruits to the child, which is beneficial for their growth. If your child is choosy, feed them that indirectly, as it benefits their body. Healthy eating is important as it protects them from type 2 diabetes, heart disease, and other chronic diseases. Parents are responsible for feeding their children healthy food. Introduce your children to new types of vegetables and fruits regularly. Serve the food in a manner that children will like. Healthy eating is beneficial not only for physical health but also for mental health. 

How much food to feed your child?

Children of different age groups require a certain amount of food. So, let’s see what amount of food your children require. 

Age Categories	Fruits	Vegetables	Grains	Meat and Poultry	Dairy
2-3 years	1 serve	2½ serve	4 serve	1 serve	1½ serve
4-8 years	½ serve	4½ serve	4 serve	1½ serve	1½ to 2 serve
9 to 11 years	2 serve	5 serve	4 to 5 serve	2½ serve	2½ to 3 serve
12 to 14 years	2 serve	5 to 5½ serve	5 to 6 serve	2½ serve	3½ serve

Some healthy eating habits for kids

Here, we are mentioning some of the healthy eating habits for kids:

• Eat breakfast daily: It is important to feed your child breakfast daily at a certain time. This will make them habitual of eating early in the morning. Include different varieties of vegetables and fruits in their diet, and they must also include juices. For breakfast in the morning, your child must have eggs, mixed fruit salads, oats, and more. 
• Create a meal plan: The meal plan includes a variety of vegetables and fruits. It lets your kids know which type of food they must eat at what time. By creating a meal plan, you must prepare a balanced diet of fruits, vegetables, whole grains, and lean protein. It reduces kids’ eagerness for processed foods. Plan the diet according to your child’s dietary needs. If required, consult with your dietitian.
• Selecting food: It is important to select varieties of fruits and vegetables that are nutrient-rich. Introduce unique fruits and vegetables to your kids. Make unique foods, which include a collection of vegetables and fruits. Also, select the fruits and vegetables according to your child’s needs. Make your kid’s mealtime by involving them in preparing meals. Try them new foods, let them explore new flavours. 
• Limit unhealthy foods: Instead of giving oily, fried, and processed food for snacks and meals, including fruits. Try to keep sugar drinks and processed foods away from your kids. Do not cut processed foods from their diet, but give them occasionally. It is important to teach them the health benefits of fruits and vegetables. Let them know what kind of food is unhealthy for their health. 
• Healthy habits during eating: Some healthy habits include eating together, without screens, and more. These healthy habits are important for your children when eating. It makes them learn to respect food and etiquette. Eating together makes them learn the value of family. Avoiding screens lets your children finish the food on time. Avoid all types of distractions, as they can make your child overeat. 
• Avoid overeating: Overeating can cause your child to vomit, nausea and more. It is important to ask your child how much food they want; otherwise, they will overeat. Let your child decide what amount of food their body demands. So this allows them to choose their portion. Don’t use food as a reward or punishment. It will create issues for their digestive system. Moreover, meal times should be a positive experience without distractions like screens.
• Drinking water: Water adds value to the food. It plays an important role in your child’s growth. Let your child drink water according to their age. If your child does not want to drink enough water, feed them fruit-filled water such as watermelon, leetchi, berries and more. You can also make them drink juices that benefit your child. 

Conclusion

So, our conversation related to healthy eating habits for kids ends here. We have provided some habits, such as eating breakfast daily, making meal plans, avoiding overeating, and more. You need to know what diet plan you should follow for your child and the service requirements. Let your child choose their portion. 

Also Read About: How To Create A Balanced Meal Plan For Weight Loss?