It is a fact that every beginning of the school year finds parents faced with concerns related to the adoption of healthy eating habits for their children. These concerns grow when research conducted worldwide and especially in Greece shows a rapid increase in rates of childhood obesity, which in turn causes a multitude of secondary health problems during the development of children. The data shows that 21% of children aged 4-6 are overweight, with this percentage reaching 38.5% at the ages of 6-10. At older ages it rises to 41% while the corresponding rates in Europe are 15%, 26.5% and 25%.
How do we educate our children about nutrition?
Active Participation of Children
It is very important that children actively participate in the preparation of the meals and snacks that they will consume during their day. Go shopping with them, cook together, create new recipes and make many healthy choices together for them to have throughout the week.
Parental Role Models
The golden rule for parents should be “do as I do” and not “do as I say.” It is important that you set a good example by eating healthy in front of them, instead of simply insisting that they should eat healthier.We all eat together at the table, we are in a good mood, we do not eat in a hurry or nervously because these messages will be transferred to our child.
We do not prohibit foods
Of course, it is necessary to take into account the dietary preferences of our children. Instead of prohibiting the child from consuming a food, we always talk to him about all the dietary options that exist and we turn the whole family in this direction. For example, the children’s desire for sweets, commonly for sugar, can be replaced with a healthy cake or cookies that we can make without sugar, but with natural sweeteners such as dates or honey. Furthermore, ready-made pastries and standardized foods such as croissants or cereal bars that are usually found in the school cafeteria, can be replaced by more nutritious options that are prepared at home with pure ingredients. Educate and talk to your child about which choices are better and why.
Make healthy foods readily available to your child
Children usually eat whatever is available. An easy way to get your child to start eating more fruits and vegetables is to wash them well and place them in a bowl in a visible place so that when your child is hungry and looking for an easy and quick snack, they will turn to it.
Don’t use food as a reward
Don’t use sweets or their favorite food as a reward, e.g. if you eat lentils you will eat a chocolate bar later or if you do well in the exams tomorrow you will eat a burger. This disrupts children’s relationship with food and they enter their minds as “good” and “bad” foods. In addition, rewarding with food creates adults with emotional overeating, who after a hard day at work seek out a sweet treat to feel better.
What should a healthy snack contain?
Carbohydrates…. for active children!
The main ingredient of a healthy snack should be a good source of carbohydrates. Carbohydrates have the property of providing energy to children, which is necessary for them to respond to their daily activities.
- Which foods are included in carbohydrates?
(We prefer whole grain)
- Bread
- Toast
- Nuts
- Cereals
- Oats
- Crackers
- Kritsinia
- Rice wafers
- Fruit
Proteins… for strong children!
Proteins have the property of supplying our children with strength to develop healthy muscles.
- Which foods contain protein?
- Meat
- Fish
- Egg
- Cheese
- Milk
- Yogurt
Fat… for a strong body!
So after choosing a portion of carbohydrate and a portion of protein, it would be good not to forget the nutritional value of fat. Fat contributes to the development of cells and the brain. It is also responsible for the transport and absorption of vitamins A, D, E, K for optimal body function.
- Which foods contain fat?
- Olive oil
- Nuts and their spreads
- Tahini
- Avocado
Ideas for quick and healthy snacks for kids & adults…
- Whole wheat bread with olive oil or avocado & egg
- Tortilla with tahini and banana
- Arabic pita with Philadelphia, vegetables and avocado
- Whole wheat bread with peanut butter, honey and nuts
- Thessaloniki bun with Philadelphia and nuts
- Homemade bars with oats, dried fruit and couverture
- Homemade banana cake
- Kritsinia with cheese
- Fruit with nuts
- Egg rolls with honey
- Homemade muffins (savory or sweet)
- Yogurt with nuts and honey
- Rice pudding with cinnamon
- Pastel
- Orange cookies
To sum up
So we see that there are several tasty and nutritious options that our children can choose for their smooth and psychosocial development. Undoubtedly, nutrition is an important part of our lives and it would be good to gradually introduce our children to proper nutritional paths. After all, good eating habits acquired from childhood are very important in maintaining health during adulthood.
