10 Ways to Prevent Childhood Obesity Through Healthy Eating
- Created: Thursday, 08 May 2014 14:51
As a mum with young children it can be really difficult to find time, money and energy to ensure your children eat in a healthy way. You instantly have visions of standing at the kitchen washing, chopping and preparing a mountain of fruit and vegetables which is hardly appealing to anyone let alone when you have very little time to prepare a meal, cook it, eat it and wash up!! So what’s the solution?
1 Plan ahead
This is the key to healthy eating. Start with your weekly shopping list, think of what meals you are going to prepare and then think of the ingredients you will need. Focus on cooking one meal for the whole family and then adapting it e.g. putting a portion to one side before adding a chilli.
2 Smart cooking
Save time by bulk cooking and then freezing. When serving add fresh herbs to your meal and eat it with fresh salad or vegetables and you won’t notice the difference in taste. Dishes with strong flavours like Chilli Con Cane freeze particularly well.
3. Add vegetables to everything
If you are making Spaghetti Bolognese add a mixed bag of frozen vegetables. Mixed with pasta, cheese and meat your children won't notice them!
4. Use herbs
Add more herbs and spices to your food, it is amazing the difference they make in flavour. Your children can even grow their own herb pots.
5. Eat Breakfast everyday
Remember that research has shown that breakfast is the most important meal of the day. Breakfast can be anything like a banana, a piece of toast or a few spoonfuls of cereal.
6. Healthy Snacks
If you are going out for the day take fruit, nuts, seeds, fruit juices and other healthy snacks with you. Check out your local supermarket for brightly coloured and dishwasher proof food containers to create interest in the snack and save you time washing up after a day out!
7. Eat together
Whenever possible eat together. Eating together encourages your child to try new food by watching you eat it. Remember children have to sometimes touch, feel, lick or smell a new food up to ten times before they actually try to eat it.
8. Eating on a budget
Eating well does not have to be expensive. Always buy seasonal fruit and vegetables, frozen or tinned. It is worth remembering that frozen fruit and vegetables have the same nutritional value as fresh.
9. Cooking together
Once a week, depending on their age, involve your children in preparing a meal such as washing some vegetables. This creates an interest in their meal especially for fussy eaters and it is a fun and great learning experience.
10. Add the cost of convenience foods
Spend a week calculating how much you spend on eating out, convenience foods and don't forget to add all those snacks bought on the go such as crisps and bars of chocolate. I guarantee you will be spending a lot more than you realise! Save that money and treat your family to a day out.
Change is never easy but I challenge you to put three of these ideas into practise over the next week and see and feel the benefits of healthy eating for you and your children.
|As featured in http://www.familyrapp.com/foodrapp/.|