How food can become a pleasant habit

Food becomes as pleasant as ever!

Children, more than adults, are in greater need of ensuring the consumption of important nutrients. Their development greatly depends on their diet and during childhood they create their future eating habits. Parents play a major role during this period since they set the example.

Therefore, it is important help children develop dietary consciousness. Specifically, for them to be able to recognize when they feel hungry and when they are replete, to be independent and able to prepare their own meals, to be opinionated and to know what they like and dislike. We will mention some basic rules on dietary education:

1. The whole family should eat the same meal -without exception. Try to balance tastes that family members like and dislike and try to include in each meal something that everyone enjoys eating. Children tend to imitate behavior, so they may wish to try something that is on the table. Don’t give them easy alternatives; when you have prepared fish, legumes etc. that the child dislikes, don’t suggest something different. Show that it is healthy and the whole family is eating it.
2. When you serve a certain dish for the first time, make sure you are imaginative. How about turning family dinner into a taste competition? Children will be the judges and after tasting the food you’ve prepared, they can vote. Even if they intend to give a zero, they should first taste it. In this case, tell them that in the future you will try to improve the dish and when they try it again, they may change their mind. Be flexible in the way you cook and it’s probable to find a recipe that your kids will enjoy.
3. If possible, try to cook together! Even if you work long hours, its important for your child to witness you preparing food. In this way, they will appreciate home-cooked meals and its importance in the family. Let them help you; Every child should know how to prepare at least 10 meals before leaving the nest.
4. Avoid tension at the table; create a nice environment when you eat. Meal times should be joyful breaks where the family discusses happy events that took place during the day. This is specifically important for children.
5. Schedule your weekly family meals ahead; There must be three main meals and two snacks in-between. The main meals must be rich in vitamins, carbohydrates and protein. The snacks depend on how hungry or replete your child is -you should avoid building the habit of snacking. The food categories that will be included in the child’s weekly meal plan are of great importance. Make sure the child consumes fish 2-3 times a week (one of which should preferably be a fatty fish).