Ideas to Encourage Healthy Eating Habits

Eating healthy is something that we all want to do, but it isn’t always easy to practice. When it comes to food, we all have a habit of eating foods that we enjoy, whether they are healthy and or not. Many of our eating habits were formed throughout our childhood, which may influence what we eat now. But it doesn’t mean it’s too late to make changes. Read this blog to get some ideas to encourage healthy eating habits in your family.

Why should you practice healthy eating habits? Because it is essential for your child’s good health, growth, and development. Children who eat healthy food have a lower risk of acquiring chronic illnesses such as heart disease, type 2 diabetes, obesity, and several malignancies. It will also make them feel better, look better, and enjoy life more. What you consume every day has an impact on your health and also on the future.

Developing and maintaining a healthy eating habit can be a little difficult if your kids consume lots of junk food. But slight modifications in your regular eating pattern may have a significant impact on your eating habits. If your child learns healthy eating habits, they are more likely to stay with them when they grow. It helps your child develop long-term healthy eating habits.

Some of the Ideas to Encourage Healthy Eating Habits Among Your Children:

Below listed are some of the ideas to encourage healthy eating habits. Read them carefully and try to apply these ideas in your life:

Add Fruits and Vegetables To Your Kid’s Meal

Rather than cutting out food from your kid’s diet, replace them with extra fruits and vegetables. It can help your kids to obtain all of the nutrients and minerals you need from your diet. It also provides energy and volume to their meal. 

For instance, if your children refuse to eat fruits regularly, you can give them fresh fruit juice instead. They appreciate food when it is presented in new and unusual ways.

Try to Remove Unhealthy and Processed Foods From Your Home

If you want your children to eat healthy, stock your kitchen with nutritious foods and snacks. Children, particularly younger ones, will mostly eat what is available at home. You can always substitute fruits and nuts for unhealthy foods like chips and chocolate. However, we suggest not to eliminate your kid’s favorite snacks from home. Instead, allow them to eat once in a while so that they do not feel deprived.

Stay Hydrated

The importance of drinking water cannot be overstated. The majority of people are unaware of its significance. You should drink a glass of water half an hour before a meal will help you eat less and improve your digestion. Keeping yourself and your children hydrated might also help to avoid overeating and snacking.

Here I have mentioned water requirements per person according to their age:

Limit Sugar and Fat Intake

Reducing sugar intake has its health benefits. 

Some benefits of taking less sugar are as follows:

• Less sugar intake results in healthy teeth.
• Reduce the risk of diabetes.
• Have clearer skin.

Fruit is a healthy substitute for cakes, cookies, and chocolate, which can be heavy in refined sugar and saturated fat. You should avoid soft drinks, soda, and other sugary drinks. Choose baked or grilled foods instead of fried ones while eating out, and do the same at home. High-fat diets can increase the risk of heart disease and stroke.

Make a Schedule

Always prepare and plan for the best outcome before starting anything. So, take some time to plan a week’s healthy meal. Planning and organizing some of your family meals for the week will relieve some of the stress of determining what to eat and help you avoid making unhealthy choices. When you’re out and about, bring a bag of apples or nuts with you, so you and your kids always have something nutritious on hand.

Eat Slowly

When you’re hungry, it isn’t easy to eat slowly. According to a recent study from Kyushu University in Japan, people who chew slowly have better digestion and feel fuller faster. Keep some healthful snacks on hand to prevent excessive hunger. Hence, you as well as your kids should try to eat slowly.

Here are some of the benefits of eating slowly:

• It helps in proper digestion.
• Your child feels satisfied and full.
• It helps to absorb better nutrients.

As a parent, teach your children good table manners to eat appropriately.

Family Meal

What is a family meal? Whenever you and your family eat together, whether it is a takeout or home-cooked food. Eating together tends to promote more sensible eating habits, which helps family members manage their eating patterns. Children can learn more about nutritious food and healthy eating habits.

Also, during family dinners and mealtime, restrict your kids from using their devices. You can even make rules about no digital devices around the dining table. By encouraging kids not to use devices while having helped them to focus on what they are eating, and at the same time, they can spend time with you. 

Replace Unhealthy Habits with New Healthy Ones

Some children enjoy watching television while eating. Distractions like this keep your child from paying attention to how fast and how much they eat. 

Some children like eating because they are bored. Eat just when you’re hungry, rather than when you’re tired, worried, or bored. You should try to give your kids fruits and light snacks to eat when they are bored. Likewise, if you eat alone, you are more likely to consume quickly, so try sharing foods with friends or eating with your family.

Find Food You and Your Kids Enjoy

The number one suggestion from Kelsey Wells is to select healthy foods that you enjoy eating. Rather than forcing yourself and your child to eat something you hate just because you know it’s good for you, choose things your entire family enjoys and include them in your diet. Yet make sure that the food is healthy. 

For example: if your kids do not like mushrooms, that’s OK; other foods are just as good for them. Healthy eating should always be enjoyable and never a chore. 

Involve Children in Cooking at home

The majority of children will enjoy deciding what to cook for dinner. Talk to them about making healthy choices and meal planning. Some may even wish to assist with the shopping and preparation of the dinner.   

Another significant reason children should be involved in this is that it can help children make wise selections about the meals they wish to eat on their own.

Try New Things

While it’s easy to consume the same meals week after week, switching it up can help your body get a broader range of nutrients. Trying new dishes is also exciting. You may try recreating foods from various cultures, purchasing new vegetables, fruits, or grains, or making vegetarian food once a week.

And not to forget, children love to try new things, especially when it comes to food. Thereby, new dishes will make your kids excited about their lunch and dinner. 

Choose Whole Grain

Whole grain options may be more nutritious than white bread, pasta, and rice because they have a high glycemic index, which significantly increases blood glucose levels.

You can incorporate a variety of different grains into your diet. Oats, barley, rye, buckwheat, and quinoa are examples of different grains you can include in a balanced, healthy diet. 

Whole grains have numerous benefits some of them are as follows:

• Grains provide carbohydrates which are the primary source of energy.
• It is a good source of dietary fiber
• It also helps to eliminate constipation and play a role in weight control.

Find healthy ways to manage stress.

Only eating healthy does not guarantee a healthy lifestyle. When you are stressed or overwhelmed, you may turn to food for comfort. People who are stressed are more likely to develop high blood pressure. 

However, there are a variety of stress management techniques that might help you get more outstanding results such as meditation, going for a walk, reading a good book, and checking in with friends.

Control portion sizes

According to systematic research, providing individuals with larger quantities of foods and beverages results in significant increases in energy intake. Its effect can last for several weeks, showing that large portions may play a role in developing obesity. 

Use smaller plates while preparing meals at home. Portion sizes are determined by the individual’s age, gender, and level of exercise.

Practice healthy eating outside as well

Whether it is for kids or parents, always prepare a lunch box full of fruits, vegetables, or home-cooked meals before leaving home. This keeps your hand on healthy and nutritious foods. 

It might be challenging to eat healthily while going out during social events, especially if your children enjoy fried, highly processed meals and sweets. First of all, it is OK to eat these meals on occasion. If you know you’ll be attending a number of these types of events in a row, there are a few things you can do to eat healthily:

• Fill up on salad and vegetables
• Look for grilled fish or lean meats
• Share dessert with a friend
• Bring a healthy dish to share

Conclusion 

So the are some of the best ideas to encourage healthy eating habits in your family. Be supportive throughout any method or program you choose to address your child’s eating habits.

It would be best to help your child establish clear goals and keep track of their progress. You should reward their successes with praise and hugs to motivate them. Also, always try to maintain an optimistic attitude towards them.

Always remember that change is always difficult. Your child will take time to adopt lasting healthy eating habits into your life. Try to motivate your children; if they can stay with it, they will have balanced meal options, have more energy over time, and healthy eating will become a habit.