Tips to get healthy food for kids

large group of children happily pulled his hands up in  white wall


encourage healthy eating

Children develop a natural preference for foods they love the most, so the challenge is to make healthy choices appealing.

Focus on overall diet rather than specific foods. eat children should be a minimum total conversion of food-food in its natural form is as close as possible.
Be a role model. The impetus from childhood to imitate is strong in order not to ask your child to eat vegetables, while the potato chips throat.
Cook more meals at home. Restaurants and takeaways have more sugar and unhealthy fat added that cooking at home health can have a major impact on your children. If you make large batches, cooking times may just be enough to feed your family for the week.
Get the kids to do the shopping and meal preparation. You can teach them different foods and how to read food labels.
Make healthy snacks available. Keep lots of fruits, vegetables and healthy drinks for kids to avoid (water, milk, pure fruit juice) hand unhealthy snacks like soda, chips and cookies.
Limit portion sizes. Do not stress your child cleans the plate, and never use food as a reward or bribe.

Make meals more than food

to take time with your family is a home cooked meal to eat, not only an excellent example for children on the importance of a healthy diet, it can be a family together, even love bringing sullen teenagers delicious eating meals cooked at home!

Regular family meals offer convenience. Read the whole family is sitting down to dinner (or breakfast) all in about the same time each day can be very reassuring for children and increase appetite.
Family meals are an opportunity to your child every day to catch up. Gather the family around a table for a meal is the perfect opportunity to talk and listen to your children without the distraction of TV, phones or computers.
Social interaction is crucial for your child. Merely talking across the table to a parent, how they feel, can play a major role in relieving stress and your child to improve mood and self esteem. And it gives you the opportunity to identify issues in the life of your child and treat them early.
Meals can “teach by example.” We eat together your children can look at eating healthy food, while you keep your portions in check and limit junk food. Avoid obsessive calorie counting or review your own weight, although, so that your children do not accept negative associations with food.
Meals you can monitor the eating habits of your children. This may for older children be important to spend a lot of time in school houses or friends to eat. If decisions are your teen is far from ideal, the best way is to make the consequences of short-term changes of a poor diet, how to focus on the physical or athletic ability appearance. These are important to young people that the long-term health. For example: “Calcium will help you grow” “Iron Help make you better in the tests.”.

limit sugar in the diet of your child

The body of a child gets all the sugar it needs that occur naturally in food. The sugar added just means a lot of empty calories that contribute to hyperactivity, mood disorders and increased risk of obesity, type 2 diabetes and even suicidal behavior in adolescents.

Be smart about fat

Healthy fats help children fulfill, improve concentration and emotional health to prevent problems.

Healthy fats for children

Monounsaturated fats in olive oil, avocados, nuts (such as almonds, hazelnuts, and pecans) and seeds (like pumpkin, sesame).
Polyunsaturated fatty acids, including omega-3 fatty acid found in oily fish like salmon, herring, mackerel, anchovies and sardines, or in flaxseed and walnuts.
healthy saturated fats. While many health organizations say that any source of saturated fat eating is a health risk, research shows that whole milk products dining obesity levels less fat and less is connected. Addition is saturated by a little fat such as butter cooked vegetables not only improve the taste, but also help your children to fulfill.

Coping with picky eaters

Picky eaters go through a normal development. In order to convince a lot of repetition in advertising, takes to buy an adult consumer, most children need 8-10 presentations of novel foods before opening to accept it.

Instead of just being your child a new food to eat:

Offer a new food when your child is hungry; limiting snacks throughout the day.
only one new food at a time.
Have fun: cut food into unusual shapes or create a collage food (broccoli florets for trees, cauliflower for clouds, yellow squash for a sun).
Used to increase the acceptance of new foods with favorite foods. Add vegetables to beef stew, for example, or mashed carrots with potato puree.
Let your child help be more willing to eat They will gain anything, they helped to make.

Address weight problems

Children who are overweight generally have a higher risk of cardiovascular disease, bone and joint problems, sleep apnea, poor self esteem, and long-term health problems in adulthood.

Solve weight problems in children requires a coordinated plan for physical activity and healthy eating.
The treatment of obesity in children is slow to gain weight or stop (unless otherwise specified by your child’s doctor) to give your child is allowed or her ideal weight to grow.
Do not fall into the trap low in fat. Because fat is so dense in calories, can be a little go a long way children feel full and keep them feel more saturated. Eat whole milk instead of low-fat dairy products, for example, connected to less body fat and lower levels of obesity. See The Fat debate about more about how saturated fats can help children maintain a healthy weight.
Eating a breakfast high quality protein made from fortified cereals, yogurt, milk, cheese, eggs, meat or fish-eating can help obese teens, weight lose fewer calories than the rest of the and day.
Encourage exercise

The benefits of continuous exercise are abundant and healthy foods can help to make decisions to motivate regular exercise, even your children.

Play with your children. Throwing a football; Cycling, skating or online swimming; make family walks and hikes.
Help your children find activities they like, showing different ways.