More and more people are seeking advice on healthy eating for children, as it is now much easier to access information and find recipes for a healthy and balanced diet.

Let’s first define: What is healthy eating and why is it important for children?

Healthy eating for children is one that provides everything they need to have energy, feel good, grow, and maintain their health. This type of eating consists of a balanced diet that includes carbohydrates, proteins, healthy fats, vitamins, and minerals.

No habit impacts children’s well-being more than healthy eating because food provides everything they need to develop their bones and muscles and to have a stronger immune system.

Moreover, good eating habits can help reduce the risk of chronic diseases, increase energy levels, and improve cognitive performance.

Healthy eating brings benefits to both physical and mental health, such as:

• Improved mood, as these foods help regulate serotonin and dopamine levels.
• Maintaining energy levels needed for daily activities.
• Improving memory and cognitive functions.
• Maintaining a healthy weight.
• Reducing the risk of cardiovascular diseases and chronic conditions like obesity and diabetes.

In addition to these benefits, it’s important to highlight that for children to grow and develop optimally, they need a healthy diet because a lack of nutrients and vitamins can result in growth delays and cognitive development issues.

For muscle development and tissue repair, for instance, a balanced diet including lean proteins is necessary. The same goes for foods rich in vitamins and minerals, which are crucial for proper nervous system functioning.

Each food group plays an important role in children’s growth and development, which is why it’s essential for them to have a healthy, varied, and balanced diet.

But how can we promote healthy eating habits in children?

Although many people understand the benefits of healthy eating for children and try to provide their kids with a balanced diet, many obstacles can arise, especially due to children’s resistance to trying new foods.

Additionally, TV ads promoting unhealthy food and a lack of time to prepare healthy meals are factors that make it difficult to develop eating habits that support children’s health and well-being.

The good news is that there are many strategies to develop better habits and make children more receptive to healthy foods.

Experts in healthy eating suggest that to promote healthy eating habits in children, parents should lead by example since most children learn through observing their parents. It is also important to involve children in food choices and to serve food in a way that makes it appealing.

One of the best strategies for developing healthy eating habits in children is to involve them in food choices. This helps them feel more autonomous and can help them understand the importance of a balanced and healthy diet.

Another strategy is to make healthy foods attractive to children; for example, include colorful foods like strawberries and blueberries, and play around with shapes. The idea is to make mealtime not just about offering tasty and healthy food, but also about making it fun.

Creating a pleasant eating environment can also help foster a healthy and positive relationship with food. The eating area should be clean and orderly, and distractions during mealtime should be minimized. Eating together as a family is also a good idea, as company can make mealtime more enjoyable.

Healthy eating for children also requires routines, and an important part of this is having consistent meal times. Eating at regular times helps children develop a better structure, fosters a positive relationship with food, and prevents unhealthy snacking between meals.

Many people think that simply including healthy food in their diet is enough, but for good health, it is also necessary to cut out sugary drinks and have greater control over the ingredients used in food preparation.

Another recommendation is to serve small portions and allow children to ask for more when they are hungry. Similarly, it is advisable for children to eat at their own pace and for parents to strive to make mealtime enjoyable.

The foundation of a healthy diet is having a varied and balanced diet. Therefore, it is recommended that meals include a variety of foods to ensure the intake of proteins, carbohydrates, vitamins, and minerals.

In this regard, it’s important to prepare a menu that encourages the consumption of fruits and vegetables, complex carbohydrates like rice and beans, and proteins from lean meats, eggs, and lentils.