11 Feb Tips for healthy cooking and preparing food at home
To create healthy eating habits in children, it is important to have regular family meals, to serve a variety of healthy, basic and intermediate meals, to be a role model by eating healthily, avoiding food battles, and turning children into the process of preparing the food.
Sometimes a healthy diet can be difficult because of a fast and stressful lifestyle, and it is more convenient to get some fast food from somewhere, but with some simple tips, eating in the family can be greatly improved.
Family meals are a ritual that is useful and reassuring for both children and parents. Children like to have predictability in family meals, and for parents it is an opportunity to spend time together with children.
Children who have regular family meals are more likely to eat fruits, vegetables and cereals, are less attracted to unhealthy foods and habits. Family meals are an opportunity for parents to introduce children to new foods and to be an example of them for healthy eating.
You can include the child in planning and preparing food. It is important during meals to be relaxed and to avoid conflicts and remarks as this creates stress and disturbs digestion.
Choose healthy foods because kids especially youngsters eat what is available at home, so it is important to buy healthy and useful foods for both main meals and intermediate snacks. Include fruits and vegetables in the daily diet, with each serving having to have them. It is good for children to eat at least 5 times a day with vegetables and 2-3 times a day with fruits.
Some Simple and Practical Tips:
Make fruits and vegetables accessible to children, so when they eat something between meals they can take from them.
For intermediate meals, you can also use yogurt, whole grains or fruit.
Serve lean meats and good sources of protein like fish, eggs, legumes, and nuts.
Choose whole grains, bread and flour to take more fiber to the kids.
Reduce fat intake by avoiding fried foods and choosing healthier cooking such as cooking, grilling, steaming, and more.
Limit fatfood and low-fat snacks such as chips and pastries. Do not forbid them altogether, you can give them to the kids sometimes so they do not feel limited.