With the tendency among children to become obese, there is now a growing awareness among mothers about the diet their kids should consume.
So, what are the ways of instilling healthy eating habits in children. “Simple things like getting kids involved in food preparation, inspiring them with our own healthy choices, and even just simply turning off the television can make a huge impact on your child’s lifelong relationship with food,” says a clinical nutrition consultant.
A new study conducted in Saudi Arabia shows that 80 percent of the mothers surveyed say their children’s diet should be more balanced. Thirty-five percent of the mothers are confident that their children consume sufficient protein, but not enough iron, calcium and vitamins. Calories are the No. 1 concern among mothers. The survey, described as the first Kraft Foods healthy eating and nutrition awareness study covering the Kingdom and the rest of the GCC, also reveals that more than half of the mothers exercise little or low control in their child’s intake of cholesterol, fat, sugar and calories.
According to Dr. Khalid Al-Madani, clinical nutrition consultant and former vice president of Saudi Society for Food and Nutrition, the rapid socio-economic changes that the Kingdom has witnessed in the last four decades have had profound effects on food consumption patterns and the health and nutritional status of Saudi citizens. Affluent dietary diseases are becoming more prevalent as a result of these changes.
“There is a clear need to initiate nutrition awareness programs to educate the masses on proper dietary habits and food consumption patterns, as well as the importance of consuming balanced diets,” Al-Madani says.
Saudi mothers surveyed say their children are not consuming a balanced diet. Most of them want their children’s diet to include higher amounts of calcium and iron. “Calories are the number one concern for us who are also concerned about fat and cholesterol content in our children’s diet,” says Kholoud Al-Marie, a mother of four.
Whether you have a toddler or a teen, pediatricians and dieticians recommend the following strategies to improve nutrition and encourage smart eating habits among children: Have regular family meals, serve a variety of healthy foods and snacks, be a role model by eating healthy yourself, and involve kids in the process.
Kids who take part in regular family meals are also more likely to eat fruit, vegetables and grains, and less likely to snack on unhealthy foods and less likely to smoke. In addition, family meals offer the chance to introduce kids to new foods and to act as a role model for healthy eating.
“Teens may turn up their noses at the prospect of a family meal — not surprising because they’re busy and want to be more independent. Yet studies find that teens still want their parents’ advice and counsel, so use mealtime as a chance to reconnect,” a physician at King Faisal Hospital & Research Center, says.
“Children develop a natural preference for what they eat most often and enjoy. The challenge is to make healthy choices appealing. You should ensure that your children’s diet is as nutritious and wholesome as possible, even when allowing for some of their favorite treats. You can please both your child’s palate and your sense of parental responsibility.”
Experts provide the following tips for promoting healthy childhood eating:
– Have regular family meals. Knowing dinner is served at approximately the same time every night and that the entire family will be sitting down together is comforting, enhances appetite, and provides a perfect opportunity for your children to share what’s on their minds. Breakfast is another great time for a family meal, especially since kids who eat breakfast tend to do better at school.
– Cook more meals at home. Eating home cooked meals is healthier for the whole family and sets a great example for kids about the importance of food. Restaurant meals tend to have more fat, sugar and salt. Save dining out for special occasions.
– Get kids involved. Children enjoy helping adults at grocery shops or supermarkets, selecting what goes in their lunch box, and preparing dinner. It’s also a chance for you to teach them about the nutritional values of different foods, and (for older children) how to read food labels.
– Make a variety of healthy foods available and keep your pantry free of empty calorie snacks. Keep plenty of fruit, vegetables, whole grain snacks and healthful beverages (filtered water, milk, herbal tea, occasional fruit juice) around and easily accessible so kids become used to reaching for healthy snacks when they arere hungry instead of empty calorie snacks like chips or cookies, or fizzy drinks.
If your child is otherwise healthy, eating only a few select foods for a little while will not have any adverse effect. So, rather than insisting your child to eat a food that is being rejected, try some of the following: Offer a new food only when your child is hungry and rested, present only one new food at a time, serve new foods with favorite foods to increase acceptance, eat the new food yourself as children love to imitate, have your child help to prepare foods, and limit beverages and snacks. Persuade children to eat more fruit and vegetables.