The feeding is basic for the correct development of the child, and it is in the childhood when the bases for an adequate nutrition are established the rest of the life. Here are some tips for healthy infant feeding, small (or large) things that we can do since they are small to eat healthily as a family.
And it is necessary to ensure good nutrition even in crisis, establishing correct habits with day to day. There are some things we can do to teach children how to make healthy choices.
Here we offer you the Decalogue for healthy infant feeding, with the advice that we can follow so that they grow healthily while they will know more about the food environment and will make them more autonomous and responsible for nutrition.
Involve children in food
Children who have fun and get involved in meals will learn in a simple way what is healthier for them. The experience of shopping with us, choosing food, helping us prepare food ... will familiarize you with all those foods that are beneficial to your health. We can have a small garden (if the house allows) or small aromatic plants to see where the food comes from.
We can play shopping at home, with our imaginary money and visiting the fruit shop, the fish market ... We have to let the children explore and learn, even if they choose less recommended foods we can explain why they are, why it is better that they are anecdotal in the diet (without excluding them by full)…
Talk to them about food
At school they will already discover notions about healthy habits, but it is at home where this information should begin, even before they start going to school. That is why even the little ones can learn what is healthy and what is not, until they get to read and be interested in labels and make healthy choices.
Talking to them, explaining why some foods are better than others, why a healthy and balanced diet will make them happier, they will acquire good habits and understand why they do it.
Snacks and healthy snacks
We have all resorted to packaged juices or worms on occasion, but making it a custom can have a negative impact on the health of children. Therefore it is important offer healthier snacks and snacks, opting for fruits and vegetables, natural juices, snacks, yogurt ... In short, snacks low in fat and sugars.
Baubles are not prohibited, but must be consumed occasionally. There are many alternatives to goodies that children may find really appetizing, it is a matter of trying and letting them choose among those healthiest snacks the ones they like best.
A varied diet
The best way to achieve an adequate nutritional status is to incorporate a wide variety of foods into our daily and weekly menu. The variety in food It is so important because there is no food that contains all the essential nutrients for our body: each food contributes to our nutrition in a special way and each nutrient has specific functions in our body.
To enjoy good health, our body needs all of them in adequate quantity. The food pyramid wants to represent this variety.
Cook healthy
It is useless to fill our pantry with varied and healthy foods if we do not prepare them properly and for example we use the fried in excess, or we use too much salt in the preparation of the dishes ...
There are also certain nutrients that, like vitamins, are very delicate and require our care not to be destroyed, both at the time of preparation, and at the time of cooking. As heat and other factors destroy certain vitamins and minerals, thus altering the nutritional value of food, we must take into account the characteristics of each food to avoid overcooking it.
The water bath, steaming, ironing, raw and well washed or peeled fruits and vegetables ... are options that should be incorporated into the family diet.
Five meals a day
Although it is normal for older people to skip any of these important appointments a day, nutrition experts recommend making at least five meals a day. Therefore, the ideal would be to follow the following distribution: breakfast, mid-morning, lunch, snack and dinner, and we must ensure that this is true for our children. Breakfast is of special importance and cannot be suppressed for children to start the day with energy.
Let's be his example
It is no use talking about how good fruits and vegetables are if we adults do not include them in our diet. I firmly believe that when the little ones can eat everything, it is best that the whole family have the same menu (in any case, with slight variations, and of course in different quantities).
If we show them that we eat healthy, doing this constantly, they will see what is the usual and "normal" way of eating, over the years and will bring those habits to their adult life and to the next generations.
Let's eat as a family
The current pace of life does not always allow it, but family meal time is very important, it serves to enjoy healthy food, indirectly educating them with our example, and encouraging communication with our children.
Around the table, in addition, you learn habits such as handwashing, good manners, tranquility while eating ... Television is an enemy of communication at lunchtime.
Healthy, safe food
Healthy eating is understood as the set of tips to achieve healthy nutrition, a pillar of health promotion and disease prevention, but also safe, without risk to health.
The purchase, handling and cooking of food must follow all the rules of hygiene for safe consumption, the cold chain in refrigerated food must not be broken, hands and utensils must be washed thoroughly when cooking ...
Let's look for the change
We can contribute to making the environment more suitable for healthy infant feeding. We can complain to the school that they offer healthier menus in school canteens, that there are no harmful snacks for children to reach or that they do not distribute at parties ...
Consumer associations will also be open to our complaints about junk food advertisements that we consider inappropriate, and there are laws in this regard, since advertising greatly influences what our children eat or want to eat.
Following all these tips for healthy infant feeding We will ensure that our children feed better and without unnecessary risks, with the consequent benefit on the quality of life and the present and future health of the whole family.
