Eating habits formed in childhood are preserved in adulthood. A sufficient amount of nutrients and the right culture of food consumption will not only protect the child from numerous diseases and make them more vigorous and attentive.

Children's nutrition should be healthy and balanced also outside of school. Here are some tips to help you make a home menu:
  • focus on vegetables and legumes - they should be the basis of the diet;
  • make sure that the child eats fruits and berries, dairy and dairy products, whole grains, seeds, and nuts in small portions every day;
  • cook fish (2-3 times a week) and meat (preferably poultry and rabbit) during the week;
  • minimize the amount of salt and sugar;
  • use healthy oils (olive, corn, linseed, pumpkin, walnut);
  • monitor the water balance of the student: the child should receive enough fluids and drink not according to a schedule but focusing on the feeling of thirst.

How to encourage your child to eat healthily

1. Accustom children to different tastes

To get used to new foods, children sometimes need to taste them 7-12 times. Do not force children to eat vegetables - ensure they are always available and children see you eating them. Do not "disguise" vegetables in dishes - children should eat healthy food consciously. 2.

2. Eat together and without TV

Children who eat together with their families tend to eat healthier food. Eating in front of the TV promotes the choice of less safe and healthy foods.

3. Establish a regular eating routine

This applies to breakfast, lunch, dinner, and snacks in between.

4. Do not use food as a reward or punishment

5. Make sure your child drinks enough water

The amount of water recommended for children depends on many factors - the level of physical activity, air temperature, etc. The primary guideline is the child's thirst. At the same time, children should be reminded to drink because they do not clearly distinguish body signals of thirst.

6. Limit foods high in calories, fat, sugar, and salt and offer alternatives

Alternative sweets can be fresh and dried fruits, desserts based on nuts, cottage cheese, unsweetened yogurts, compotes, and smoothies.

7. Be an example for your children

If you want to encourage your child to eat healthy food, you should eat healthily.
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