Healthy eating can perk up children’s energy, sharpen their minds and help in growth. It also helps prevent obesity and weight-related diseases, such as diabetes. By encouraging healthy eating habits to your children from an early age, you can make a huge impact on their lifelong relationship with food and give them the best opportunity to grow into healthy, confident adults.

A healthy diet provides the body with essential nutrition such as; adequate essential amino acids from protein, carbohydrates, vitamins, minerals and adequate calories.

Tips for healthy eating:

-Offer a selection of Grain Products, Vegetables and Fruit, Milk and Milk Products, Meat or Alternatives each day.

-Introduce as many new tastes, textures and combinations as possible between different age groups and do not displace foods from the four main food groups mentioned above. Be patient as your children might reject new food the first time.

-Keep plenty of fruits, vegetables, whole grain snacks, and healthy beverages around the house which are easily accessible. Empty calorie snacks.

-Limit fast food, junk food and fried food. This includes frozen and processed foods too. Instead give grilled, broiled and steamed foods with good taste.

-Offer water or milk often, as an alternative of sugary fruit drinks and sodas. Tell them why it is bad for their health.

-Serve whole-grain breads and cereals because they are high in fiber. Reduce refined grains.

-Cook more meals at home and save dining out for only special occasions. If dining out, choose healthy foods e.g.; Chicken and salads.

-Limit size portions- Don’t insist your child cleans the plate, and never use food as a reward or bribe.

-Teach your child about nutritional values of different foods and how to read food labels. Ask them to get involved with you while cooking or shopping for groceries.

-Time snacks so that your child is not eating too closely to a mealtime and do not force children to eat snacks or food if they are not hungry.

-Encourage your children to feed themselves as soon as they show an interest. They should enjoy foods they can pick up or eat with their own fingers.

-Maintaining standards of behavior when eating- Eating is safest when a child is sitting quietly and small children should be supervised by adults while they are eating by themselves.

-Timing of meals and snacks should be the same every day. Limit two snacks per a day.

-Breakfast in one important meal of the day- kids who eat breakfast tend to do better in school.

-Make the food fun by presenting the food as a game, entertaining experience or cut the food into unusual shapes.

-Don’t stop sweets entirely as it might invite carvings and overindulging to children. Try to making frozen candies using real fruit juices made at home.

-It is even important for you to act as a role model for your kids. It’s no good asking your child to eat fruit and vegetables while you stuff yourself with potato chips and beverages.

– Have a family meal together. Children love to get intimated.