WE SHOULD TEACH OUR CHILDREN TO EAT HEALTHILY By Cristina

A good feeding is fundamental for our youngsters.  It's necessary to offer a balanced and adequate diet to their ages and to the activity which they develop, and that provides them all the necessary nutrients, it is as important as strengthen, good habits will accompany them the rest of their lives.

Eating habits must be learned because these behaviours aren’t intuitive. Depending on how these habits are, that way will be the children’s current and future health. For this reason, it is very important to instil them in eating healthily since early age. Kids are in continuous growth and development.

Should we teach our children to eat healthily? The answer is absolutely yes. And, how can we do this? Well, they need a balanced and varied diet, distributed in 5 meals a day, that should contain carbohydrates, fats and proteins.

http://paulabrown.net/food-pyramid-nz-for-kids-214.jpg

Carbohydrates give immediate energy to the body, especially to the brain and to the nervous system. They are found in pasta, rice, potatoes, bread, cereals, fruits and vegetables. One of these should be served all meals. Provide the 50% of the total energy contribution daily. Fruits and vegetables contain many vitamins and minerals and have fibre. Aim for at least five servings per day.

Fats, that are part of the cell structure and an energy reserve, support the healthy skin and the hair and produce nervous tissue and hormones. Also they keep body hot and absorb liposolubles vitamins (A, D, E and K). They are found in nuts, olive oil, blue fish, corn, soya, sunflower and pumpkin.   They suppose the 35% of the total energy contribution.

And proteins, that help regenerate the body tissue and are essential for the growth of the organism. They are found in eggs, milk, meat, fish, dairy products, pulses, vegetables and whole grain cereals. One of these foods should be eaten once or twice daily.  They constitute the 15% of the total energy contribution. Milk and dairy foods are an important source of calcium.

This diet must go accompanied by a good hydration with water and doing exercise every day.

How can we get kids eating healthier? First of all, you love and accept your child at any weight, size, or shape. Secondly, we must be a good role model; there is that practice what you preach. Besides, you don’t use food as rewards, bribes, or punishments and you must respect your son or daughter regulates the amount of food feel like eating, inside of one enough and healthy order, of course. You will make mealtime special with all family and must cook the same menu for everyone in the family and make sure your child eats breakfast. Breakfast is the main food of the day and should always include a source of protein, carbohydrates (whole grains are the best), some healthy fats, and vitamins and minerals. Also, you can let kids help in the kitchen or take your children shopping with you, this way they know about nourishment, little by little. And, occasionally, give some craving to your son or daughter, because this will help your child build a good relationship with food.

Chatting with my classmates, a person told that in her children’s school they have the custom of giving , one time per week, as snack a fruit instead of processed baked goods. Another person said that Spanish children should make more exercise because they spend much time sitting down in front of the computer and watching television. However, all of them think that our children, in general, eat healthily and that we should help them improve their eating habits.

In conclusion, if we teach our children healthy habits, they will have a better corporal growth and intellectual development, will learn faster and will be happier.

This page can result of some interest for you:

http://www.raisehealthyeaters.com/2012/09/10-things-you-should-never-say-to-your-child-about-food/

Or these others:

http://www.5aldia.com/

http://www.5aday.org/