Good health does not come about overnight. It is the result of good habits that we take from an early age or childhood. Of course, a lot depends on the parents and what diet they adhere to at home. The truth is that there is a common belief that children can eat anything and everything because they are young, active, have the ability to digest quickly, and that no harm can really happen to them. so young age. Parents as well as loved ones are often seen pampering children with all kinds of food items, from fried samosas to sugar candies, wafers and namkeens, as they don’t have to worry about obesity, diabetes and dementia. ‘other illnesses up to the age of 30.
Not all habits can be changed when enough damage has already been done. It is therefore crucial to instill in children the importance of healthy eating as early as possible. It is only when there is awareness that healthy habits can be adopted as a conscious choice from the start. Health experts will tell you that what we eat today has consequences not now but in years to come. So here are some daily eating habits that kids should start to follow –
1. Don’t skip breakfast
As adults, we are all guilty of skipping breakfast at some point due to our rushed schedules. But for children, since this is the time of their growth and development, skipping meals, especially breakfast, could be detrimental to their health in several ways. Children who skip breakfast may be at risk of malnutrition because they may not be getting the recommended amounts of nutrients essential for their health, according to a study by King’s College London. According to the results, children who did not skip breakfast had higher daily intakes of key nutrients such as folate (important for the development of genetic material), calcium, iron and iodine (key in the development of genetic material). development of thyroid function) than children who skip breakfast.
2. Greasy snacks shouldn’t be an everyday affair
Kids love snack time. After all the running and playing, the feeling of hunger prompts them to look for snacks and other treats. So bringing home some samosas or cheese pizzas is not a good solution. As parents, it’s important to plan healthy snacks for kids throughout the week. Did you know that high fat diets deplete levels of a key protein known as reelin which helps synapses in the brain to function properly? According to a study by Swiss researchers, low reelin levels hamper behavioral flexibility and memory, which puts children at a higher risk of developing Alzheimer’s disease later in life, other than problems like obesity, diabetes and more.
3. The dark side of sugar
Who doesn’t love candy, chewing gum, ice cream and lollipops? With sugar seen as the culprit in fatal lifestyle diseases like diabetes, affecting even the youngest, the need to monitor children’s sugar intake has become more crucial than ever. An Indian survey found that children consume up to three times more sugar daily than what is recommended for their health! Of course, you shouldn’t deprive them of these sugary treats altogether, but maybe educate them about the dark side of sugar and its negative health consequences, and maybe reserve some sugary treats for special days or weekends. -end.
4. Eat green vegetables
As children, we hated being told to eat our green vegetables, but there is no denying that green vegetables are essential for the growth and development of children as well as the well-being of adults. That said, green vegetables don’t always have to be boring. There are so many cool ways to beautify them for kids to love, like tikkis, wraps, sandwiches, baked wafers, salads, etc. According to experts, exposing children to a new vegetable early in life encourages them to eat more of it than offering new vegetables to older children.
5. Healthier substitutes
The word “healthy” may not be appropriate for children. Most often, they associate it with “boring”. The goal is not to stop them from eating their favorite foods, but to provide them with healthier substitutes for equally delicious flavors to give them the best of both worlds. For example, if they like pizza, how about making them at home with whole wheat flour and fresh, unprocessed ingredients? If they like snack foods, how about baking them instead of frying them?
6. Love fruits
All fruits contain a range of nutrients that are beneficial to the body in various ways. They are the perfect sources to get your daily dose of minerals and vitamins. Fruits should be included in children’s diets to ensure that they benefit from their benefits. Plus, they’re sweet and juicy and wouldn’t need a lot of conviction for kids to munch on them.
Even if they are young, it is still important to educate them about a healthy diet and the different types of essential nutrients – carbohydrates, proteins, good fats, vitamins, minerals – necessary for the body. Only by learning can they make better choices in the years to come.