Beyond Candy: Helping Kids Develop Healthy Eating Habits

Healthy nutrition for children doesn't have to mean only health foods. It's possible to offer kids foods they enjoy as long as their overall diet is varied and balanced.

Both the child and the parent have responsibilities — the parent decides what food comes into the house, and the child chooses from what the parent provides. During family meals, the parent sets an example by making healthy choices.

When the readily available foods at home are sugary drinks, candy, snacks, and processed foods, most kids will choose them.

Eating unhealthy foods can lead to malnutrition, obesity, a weakened immune system, and consequently, susceptibility to viral and infectious diseases.

It's clear that processed foods high in empty carbohydrates and simple sugars, saturated and trans fats lead to nutritional deficiencies and obesity. Therefore, firstly, we should limit the intake of sugary drinks, snacks, and candy, as well as processed foods and pastries.

A balanced and healthy diet for children must include vegetables — they are an essential group, being the source of all vitamins

and minerals. Some kids are picky and may not like vegetables, but there are often some they will eat — like sweet potatoes, carrots, cucumbers, or any other vegetable. It's crucial to consistently offer these favored vegetables daily, and always present other varieties to expose the child to new flavors. Although this may not always succeed, it often does, as tastes are acquired.

You can also incorporate vegetables into pureed soups, patties, or quiches.

It's important to identify the vegetables your child prefers and regularly include them in their diet.

Fruits contain fiber and aid good digestion. They are also a great source of vitamins and naturally available sugars.

Most children love fruits, but they're often not offered enough.

Some children will eat if you cut and serve it to them — the effort is worth it.

Empty carbohydrates offer minimal vitamins and minerals. Whole grains like brown rice, whole wheat, barley, and more are rich in essential nutrients for both children and adults.

Consider making a small change, such as switching from white rice to brown rice. There are many types of brown rice, and you can find one your child likes, or cook half brown and half white. Similarly, even incorporating a portion of whole wheat flour in bread is beneficial.

Legumes like lentils, chickpeas, and beans are protein-rich and important for growth.

Remember that childhood is characterized by development and habit formation. Nutrition is of utmost importance.

Zohara Sharvit is a nutritionist N.Dwith expertise in iridology, offering extensive experience in treatment, consulting, and workshop facilitation. For a free workshop booking, call073-2221290