Kids are fussy when it comes to eating healthy. And this is the reason why they end you eating chips, pizzas, biscuits and other processed, calorie-rich foods, ultimately putting on weight. But if you wish to inculcate healthy eating habits in your kids and prevent childhood obesity (which is on rise in India), here are few tips from our expert Dr Ramen Goel, senior bariatric surgeon & Director, Center of Bariatric & Metabolic Surgery, Wockhardt Hospitals, Mumbai, to help you out.
Make sure your kids eat at least five servings of vegetables in day. To make the most of it, balance it throughout the day as it not only keeps your kid full but also prevents unhealthy cravings.
Just like vegetables, give top priority to fruits in your kids diet. Provide a minimum of three servings of fruits (seasonal fruits, if possible) dividing it as morning, mid-morning and evening to make your kid eat healthy.
A healthy habit that every family must follow is to drink loads of water. Staying hydrated is the best thing not only to eliminate toxins from the body but it also prevents you from unhealthy cravings and keeps you healthy in the long run.
As a parent, avoid giving outside food to your kids, including processed or packaged foods quite often. Instead, go for home cooked food contains whole grains and cereals, which are rich in nutrients and help your kids to build healthy eating habits from young age.
Do include lean protein in your kid's diet as it not only helps in the physical growth and development of the kid but also prevents your kid from cutting down on unhealthy fats in the diet.
Replace whole milk with semi-skimmed milk at about two years of age. Include low-fat or non-fat milk or dairy products as these are low in fats and thus, aid in keeping the weight under control, unlike milk and milk products loaded with fats.
Lastly, a trick that every parent must follow without fail is to practise portion control. You can even but a portion control tiffin/lunch box for your kid to get a better idea. This is a simple but very effective tip when it comes to weight loss and weight management both in adults and kids.