There has been a rise in childhood obesity and diabetes over the past decade, and unhealthy diets are to blame.
Some parents may be quick to placate their kids’ tantrums with a fast food trip.
And some may be spending less time at home due to work constraints.
Thus, making takeaway or delivery the new household staple. Home-cooked meals, for some, may be reserved for weekends only.
Nevertheless, now is the time to take healthy eating more seriously.
Here are 8 easy ways to encourage healthy eating in children.
Make It Interesting
Children love variety. So, it becomes a problem when you give them something boring or similar every day—no matter how healthy it is.
Many children may not understand the concept of healthy eating. Their experience with food is usually sensorial rather than nutritional in nature.
Kids eat for pleasure. So, make their dining experience something to be relished.
Make your dishes look colourful and enticing. Use interesting shapes and arrangements that will catch their eye.
If you really want to go the extra mile, you can make natural homemade rainbow pasta that is completely free of chemical food-dyes.
The natural colouring comes from brightly hued vegetables like capsicums, spinach, red cabbage, beets and carrots.
This also a good way to sneak veggies into their food.
You can apply this natural food dye method into other recipes as well.
Use Seasonings
Let’s be honest, the major reason why some kids may be against certain foods is due to taste.
You can’t expect a child to enjoy a plate of bland, steamed broccolis just because you tell them to.
As someone who used to hate vegetables, I can tell you now they don’t taste any better to me as an adult.
It is only that I learned to cook for myself that I can now enjoy veggies.
Having full control over what flavours I liked in my food played a huge part in reintroducing vegetables into my life.
Children, unfortunately, don’t have this luxury. They simply have to accept whatever dish their parents make for them, for better or worse.
So, it is up to you as a parent to make your child’s food taste good.
Hence, make full use of the seasonings available to you, and not just salt and pepper.
Bouillon chicken stock cubes, for instance, can easily elevate any savoury dish a thousand and one ways.
If your child can handle spice, a little coriander and curry powder can also go a long way.
Creating a flavour base is also important for an appetising meal.
Most Malaysian households typically stick with the onion-garlic combo but don’t hesitate to experiment with other flavour bases like mirepoix.
Camouflage the Veggies
This is probably the oldest trick in the book, but one that maybe not many Malaysian parents utilise.
One thing picky eaters normally hate is vegetables.
Should seasonings fail, you may want to resort to more drastic measures.
This, of course, entails pulverising the veggies and disguising them in your child’s food.
For tough veggies like carrots or broccoli, it’s best to steam them first to soften them before blitzing.
Then, it’s all a matter of incorporating them into a meal.
Some examples include stews, soups, muffins, brownies, omelettes, fritters, and even pancakes.
If your child also has a distaste for fruits, the same rules apply. In these case, a fruit smoothie should suffice.
Keep Junk Food Out of the House
Resist the urge to bring junk food into the house.
This may include chips, sweets, biscuits, doughnuts, etc. Anything that is more than likely to rot their teeth.
While sugar isn’t necessarily bad in small quantities, too much can leave you feeling sluggish, dizzy and anxious. Such are the symptoms of the dreaded sugar crash.
Of course, I don’t need to tell you about diabetes and weight gain as the long term side effects of excessive sugar consumption.
Say ‘No’ to Fast Food
If you want to be really healthy, then eliminate fast food entirely from your list.
But if you believe it’s okay to indulge once in a while, then make fast food sort of a once a month kind of thing.
Alternatively, you can opt for ‘healthy’ fast food.
I know that sounds like a contradiction but hear me out.
As far as fast food goes, places like sandwich bars are considered healthier compared to the traditional burger and fried chicken joints.
They may not have quite as extensive a menu as those other places, but it’s a start.
Besides, I think children will really enjoy the mix and match approach where customers can choose their own fillings and sauces.
Healthy Snacks for the Win
A good substitute for junk food is healthy snacks.
Everyone, even adults, like to have something to snack on throughout the day.
Just ensure that it won’t wreak havoc on your physical wellbeing.
Some good example of a healthy snack include yoghurt, granola bars, trail mix, carrot sticks, kale chips, etc.
If you have an air-fryer, you can easily make your own vegetable chips.
This way, you can control the amount and type of seasoning that you want.
Include the Kids in the Cooking Process
Children are more likely to enjoy what they eat when they’ve had a hand in its preparation.
So when you’re cooking meals, let them lend a hand.
Depending on how old your kids are, you can ask them to cut, peel or mash vegetables, stir soups and stews, etc.
But remember to take the necessary precautions if asking them to handle something hot.
Introducing your kids early on to the kitchen will help them as adults in the future.
They will be less timid or apprehensive about cooking for themselves.
Be A Good Example
Instiling good habits in your children will only work if you’re cultivating the same habits as a parent.
As the saying goes, ‘practice what you preach‘.
So, you need to be eating healthy for your children to follow suit. Otherwise, they won’t see the virtue in eating their greens.
A Balanced Diet for a Balanced Life
Contrary to popular belief, eating healthy does not mean overdosing on greens or munching on ‘rabbit food’ all day.
It’s about maintaining a balanced diet. Carbs, proteins, fats are as much a part of a healthy diet as fruits and vegetables.
Of course, that doesn’t mean you can’t get all the necessary macro and micro nutrients from a plant-based diet.
But the stigma that healthy food needs to be flavourless needs to go.
Healthy meals can be just as rich and full of seasoning as fast food. It all depends on your cooking.
Moreover, there is nothing wrong with letting your kids indulge in a decadent meal once in awhile.
Humans are creatures of pleasure, after all. Eating healthy doesn’t have to be an unpleasant experience.
However, some children may need a little more convincing.
So, don’t take it personally if your kids can’t stand your cooking.
There’s a completely sound scientific explanation as to why some children hate vegetables.
But this doesn’t mean all is lost. If you follow the tips I’ve given, you’ll have your kids on the right track health-wise in no time.
You’ve got this, parents!
Disclaimer: The information provided in this article is for informational purposes only and should not be considered as medical advice from Motherhood. For any health-related concerns, it is advisable to consult with a qualified healthcare professional or medical practitioner.
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