Unscientific eating habits can follow children into adulthood, causing health problems such as obesity, high cholesterol, high blood pressure, prediabetes. Here are some suggestions to help parents teach their children about healthy nutrition.

Eat with family

Children who eat enough nutrients can reach optimal height and develop their brains. Families should maintain the habit of eating at the same times of the day. When eating enough meals, children are less likely to snack, form healthy eating habits, and learn table manners.

Eating with family is an opportunity for adults to teach children about food portions and connect members. For example, adults can teach children about vegetables and fruits on the plate, and limit meal time to no more than 30 minutes. This helps children concentrate and not form the habit of holding food in their mouths.

Eat breakfast

Breakfast is important for overall health. A healthy breakfast provides children with the necessary energy to function for the new day. Parents do not need to prepare elaborate breakfasts, just choose foods that provide children with enough 4 nutrients including carbohydrates, fats, proteins, vitamins and minerals.

Children can eat scrambled eggs, whole wheat toast with natural peanut butter or plain Greek yogurt sprinkled with low-sugar, high-fiber cereals and fruits.

Solve picky eating early

Many children are picky eaters. Parents need to calmly observe and patiently find ways to prevent this situation. Adults provide a variety of foods in meals, not always cooking according to their children's requests.

For preschoolers, parents should establish a three-bite rule (encouraging children to try at least three bites of food to get used to the food). This helps children get used to the food, and parents also understand more about their children's tastes.

Children participate in planning and preparing meals

Children like to express their preferences and participate in family activities. Encourage your child to help with cooking and age-appropriate chores like picking vegetables and washing fruit. When taking your child to the grocery store, let them make food choices. Parents can ask, “Do you want a red apple or a green apple?” Sometimes, let your child decide which vegetables to have for dinner to help them enjoy eating vegetables more.

Adults can turn family grocery shopping trips into nutrition education lessons. Introduce your child to different types of foods and start teaching them how to read nutrition labels. You can talk about carbohydrate, sugar, and fat content in a child-friendly language.

Physical activity

Diet and exercise are closely linked. The US Centers for Disease Control and Prevention (CDC) recommends that children ages 6 and up should be physically active for about 60 minutes a day.

However, this does not mean forcing your child to do cardio. Parents just need to make sure their children are active, it can be as simple as running around outside with friends, going for a bike ride with the family.