Building healthy habits for children from a young age is important for their overall health, now and in future.
Parents and caregivers can foster good eating habits among their children to build a positive relationship with healthy food.
“With a few simple changes and consistent reinforcement, children will quickly get into the habit of eating foods that boost their nutrition and overall well-being, without it being a fight. It can soon become part of the family’s regular routine,” said Candice Sessions, Laager marketing manager.
Mbali Mapholi, Laager Tea4Kidz’s partner dietitian, emphasises that when building new habits, making practical and sustainable changes, that can be maintained in the long term, are important. Also, consistency and positive reinforcement are key in keeping these habits.
Mbali gives six tips for building healthy habits for the family:
1. Lead by example
More is caught than taught. Raising or caring for children comes with responsibilities which include leading by example as a way to build healthy habits. Even the food language or health language used at home may impact the child’s views on nutrition and health. Leading by example means adopting healthy habits as a caregiver, thereby exposing children to such indirectly or directly. This includes healthy food choices, healthy lunchboxes (for parents and children), and a healthy amount of physical activity. This also extends to healthy habits such as good sleep patterns and stress management.
2. Establish routines
Adding to and supporting a child’s routine is important to help them adopt healthy habits. One example is encouraging a child to eat breakfast before going to school as part of the morning routine, and eating dinner early enough for the food to digest properly before bed. Another key part of a healthy routine is getting enough sleep. Sticking to a routine consistently helps children prepare for the day as they know what to expect.
3. Involve children in shopping and cooking
Children naturally have inquisitive minds and are curious or eager to try something different. Involve them in food shopping as much as you can. This may also encourage them to eat new and healthy foods.
Exposing children to healthy foods early in life can train their taste buds to enjoy the flavour and texture of these foods for the rest of their lives. Involving children in the cooking process exposes them to new recipes, food textures and tastes. One of the main reasons children dislike certain foods is unpredictable texture changes. However, when they are involved in touching food items before and after cooking, they are more likely to embrace the textures.
4. Encourage play
Given the opportunity, children will run and have fun. However, they may fall into the trap of unlimited or excessive screen time when relaxing at home. Encourage physical activity by joining in the fun and leading by example. Engage in outdoor activities such as walking, bike riding, swimming, and sports.
5. Refrain from the food reward system
Using food as a reward may influence how your child responds to certain foods. Giving them treats as a reward may encourage them to view treats as superior to healthy foods. When trying to instil healthy habits, use non-food-related rewards to avoid creating an affinity towards “fun foods” which are to be consumed in moderation, as part of a healthy diet.
6. Limit sugar intake
Excessive sugar intake can lead to a number of health complications, including hyperactivity, obesity, and diabetes. Sugar should be limited, and natural sugars (e.g. those occurring in fruits and whole foods) should always be prioritised over refined sugars. A key issue with sugar is that it leads to spikes and dips in energy levels, and regular sugar consumption can potentially drive a dependency on sugar to maintain energy levels and a sense of overall well-being.
One of the key areas where children often consume large amounts of sugar is via fruit juices and fizzy drinks. Rather than making these a regular part of their diet, get into a habit of giving them water or Rooibos tea instead. Laager Tea4Kidz has a range of flavoured Rooibos teas that are naturally caffeine-free and sugar-free and can be enjoyed hot or cold. Rooibos is also naturally sweet so adding sugar or honey is not essential.
– My Pressportal
