10 Tips to Have Your Kids Eating Healthy

Today is Children's Day, and it's as good a time as any to make a mental note of what your kids are having on their plates, day and night. The good news is that it's rather trivial to figure out - you don't need to have a degree in nutrition to raise healthy toddlers or preteens. Following are a handful of tips that can have them eating right, get the nutrition they require, and maintain an optimal weight: 

1. Create and Maintain a Fixed Dietary Schedule

Children of all ages need to eat every three to four hours, including three fully fledged meals, a couple of snacks, and lots of fluids in between. If you plan for these and instill the habit, your child will rarely ever get famished and get cranky at inopportune moments. 

2. Introduce New Foods Slowly

Kids are new food phobic by their very nature, so tread with caution when whipping up something they've never seen before, leave alone had on a regular basis. A little hero worship can work too - think of Popeye and spinach, and the like. 

3. Watch Them Calories!

Soda and other forms of sweetened or aerated drinks add in the calories and get in the way of good nutrition. Water and milk are the best sources of fluids and generally make the best drinks. Juice is fine too, but only when it is authentic and freshly made. 

4. Encourage them with Nuts and Dried Fruits

Cashews, almonds, raisins and walnuts are terrific for the brain and packaging them toward the end of breakfast every morning does wonders for your child in the long run. Should your kid be a little fussy in this regard, you can always try alternatives such as peanut butter with sandwiches or pista in the occasional ice cream topping. 

5. Splurge on the Vegetables

A majority of kids might initally be averse to greens at first, but you can work around the problem by diversifying the colours on their plate, for starters. For instance, have carrots and brinjal go with cabbage and lettuce. Or broccoli with lettuce and spinach. Mix and match for variety and the moment you have a wide choice, encourage him or her to eat small portions, but to try them all out. Keep in mind that kids also love it when you arrange food in wacky patterns or shapes on their plate. 

6. The Yogurt and Sweet Potatoes Rule

Getting plenty of good bacteria, also known as probiotics, is a key to keeping little stomachs happy and healthy, and yogurt is a great source of this bacteria. Limit sugary versions though, as these are lower in protein and may not work out best. Likewise, the vitamin A in sweet potatoes are priceless to the eyes, and are a child favourite - with their bright colour and sweetish taste.

7. Cut Back on Junk

This might come off as fairly obvious, but you have to remember that you - not your kids - are in charge of what enters the house. By therefore minimizing the fast-food experience, children will be forced to consume more milk and dairy products, and possibly more fruits and vegetables as well. 

8. Allow Treats

That doesn't however mean that the concept of the occasional burger is taboo. Having less healthy foods occasionally keeps them from being forbidden, and thus even more appealing. This also includes safer options like candy and cookies and of course, ice cream. 
 

 

9. Get the Kids Cooking

If your children become involved in choosing or preparing meals, they'll be more interested in eating what they've created. Take them to the store, and let them choose produce for you. If they're old enough, allow them to cut up vegetables and mix them into a salad. 

10. Maintain a Balance

Adjust your attitude. Realize that what your kids eat over time is what eventually matters. Having popcorn at the movies or eating an ice-cream sundae are some of life's real pleasures and warrant little fuss. As long as you balance these times with smart food choices and physical activity, your children will be fine.

Looking for a healthy cereal option? Soulfull is a pioneer in marketing Ragi based products across the length and breadth of the Indian market. Ready to cook breakfast items are available to suit all age-groups, and come in low-fat and diabetic friendly variants, among others.