What is meant by good eating habits or food habits?
Good eating habits, sometimes called food habits, encompass the choices, behaviors, and routines associated with food consumption. For children and toddlers, eating habits are not limited to what they eat but also encompass when, how, and where they eat.
Toddlers are at a stage of rapid growth and development, and the dietary choices and habits they establish during this critical period can have long-lasting effects. Early exposure to nutritious foods and positive mealtime routines helps develop a taste for wholesome options, ensuring that children are more likely to make healthy food choices as they grow.
Top 10 good eating habits for your child
Here are the top 10 good eating habits for your child:
1. Variety is Key
Ideally, you should offer a wide range of healthy foods to your child. A varied diet of healthy ingredients ensures a balanced nutrient intake.
The dietary guidelines by FNRI-DOST: Pinggang Pinoy suggest that children should incorporate a diverse range of foods from the food groups in every meal into their diet including;
GO: rice, root crops, pasta, bread and other carbohydrate-rich foods
GROW: fish, shellfish, lean meat, poultry eggs, dried beans, and nuts (tuna, sardines & mackerel 2-3 times a week), milk, and other calcium-rich foods like dilis and small shrimps
GLOW: wide variety of fruits and vegetables
2. Lead by example
Children often mimic their parents' behavior, so it's important to demonstrate healthy eating habits yourself.
3. Regular meal times
Stick to a consistent meal schedule with regular breakfast, lunch, and dinner times, and avoid skipping meals.
4. Address picky eating early
If your child is a picky eater, don't force them to eat but offer a variety of foods and be patient. Seek professional advice if picky eating persists and affects their nutrition.
5. Limit sugary foods and drinks
Minimize the consumption of sugary snacks, candies, and soda. Opt for healthier alternatives like fruits or water.
6. Healthy snacking
Provide nutritious snacks, such as frozen fruit popsicles, yogurt, or whole-grain crackers, between meals to keep their energy levels steady.
7. Hydration
Encourage your child to drink water throughout the day. Limit the consumption of sugary beverages and avoid excessive fruit juices.
8. Food safety
Teach your child about food safety, including proper handwashing before meals and the safe handling of food to prevent illnesses.
9. Avoid food rewards
Don't use unhealthy foods as a reward for good behavior. This can create an unhealthy association between emotions and eating.
10. Monitor growth
Keep track of your child's growth and development by regularly visiting the pediatrician. This ensures they are receiving proper nutrition and are on a healthy growth trajectory.
Remember that consistency and patience are key when establishing good eating habits in children. It's essential to create a positive and supportive food environment at home, where the focus is on nourishment and enjoyment rather than restriction or coercion.
Signs of bad eating habits
Bad eating habits can have a detrimental impact on your child’s health and well-being. Here are some common signs of bad eating habits:
- Weight gain or obesity
- Low energy levels
- Frequent mood swings
- Digestive issues
- Dental problems
- Nutrient deficiencies
- Cravings and binge eating
- Lack of meal regularity
- Emotional eating
- Limited variety
- Hunger and fullness signals
If your child exhibits these signs, it may be beneficial to seek guidance from a nutritionist-dietitian to establish healthier eating habits and improve overall well-being.
Help your kids grow Strong and Healthy
Helping your child grow strong and healthy is a top priority. As they develop their meal preferences, watching over what they consume and building the necessary habits will allow you to secure their short- and long-term wellness.
With this article, it should be much easier for you to encourage good eating habits for the child. If you’re planning to switch up your child’s diet, choosing better options is a must. As the No. 1 Milk Formula Brand in Europe, choosing HiPP Organic can provide solutions for nutrition gaps without added artificial sugars. Visit our online store today and browse our powdered milk drinks.
References
[1] Health Direct (2019). Healthy eating for children. [online] Healthdirect.gov.au. Available at: https://www.healthdirect.gov.au/healthy-eating-for-children
[2] Seattle Children’s Hospital. (n.d.). Healthy Eating Habits - Seattle Children’s. [online] Available at: https://www.seattlechildrens.org/health-safety/keeping-kids-healthy/development/healthy-eating-habits/ Accessed 13 Oct. 2023
[3] Cleveland Clinic (2022). How to Teach Kids Healthy Eating Habits. [online] Cleveland Clinic. Available at: https://health.clevelandclinic.org/healthy-eating-for-kids/
[4] Guide, H.F. (2016). The top 10 healthy eating habits to give your kids. [online] Healthy Food Guide. Available at: https://www.healthyfood.com/advice/the-top-10-healthy-eating-habits-to-give-your-kids/
[5] Delish. (2021). There’s A Scientific Reason Cilantro Tastes Like Soap To Some People. [online] Available at: https://www.delish.com/food/a37360829/eating-habits-from-parents/
[6] Kids, B. (2023). 10 Good Eating Habits to Teach Kids. [online] Ameya World School. Available at: https://www.ameyaworldschool.in/10-good-eating-habits-to-teach-kids/ Accessed 13 Oct. 2023
Subscribe
If you wish to receive priority alert on related articles, you may provide us your information:
click here
