Mealtimes and snacking. Tips and Recommendations.

Mealtimes and snacking are part of our nutritional journey. How well are we nourishing our bodies during them, can account for the present and future results in our health. What tips and recommendations can you follow for helping you and your kids to make healthier choices?

Many parents pay attention of mealtimes (those who have time to sit and eat together), but it is sometimes difficult to do so in snacking times, specially when the kids are at school.

There is only one chance to influence food choices: during the childhood. Every society has experienced that whatever is taught in this stage has a consequence during adulthood. What can we inquire today from the high statistics regarding obesity, diabetes, cardiovascular diseases, etc.??

Appropriate eating habits, attitudes toward food and level of physical activity are very important for determining the health condition of a person, today and for tomorrow.

There are parents who have issues with their children because they don't seem to like all the different foods. I can tell you, from a standard point, that children naturally like most kinds of nutritious foods (besides veggies), unless they have been taught to another type of foods.

A friend of mine told me she was very concerned with the eating habits of his son. The grandmother was rewarding the child with candies, bread, very sweet cereals, and all kinds of "deli" stuff when my friend was not there. The result of that, is a kid that is being more anxious every time of sweet stuff and more reluctant each mealtime to eat nutritious.

What we learn from that is: If you present healthier foods to your children, they'll learn to choose healthier.

Sweet food delivers high glucose. With its presence, the pancreas delivers high amounts of insulin which tries to take the huge amounts of ingested glucose to the cells. The excess of sugar that can't reach the cell is converted one part into glycogen and some more in fat that is stored.

Following such pattern through time, will lead without any doubt to a health condition or to a chronic degenerative disease.

So here are the tips of how to prevent that.

Tips and recommendations

I'll speak many tips of the list in terms of a child's needs, but most of them apply as well to adults. Here they are:

+ Many children or even adults, prefer vegetables that have a mild flavour, which have bright color and that are easy to eat. Examples of veggies are: Carrots, peas, corn, etc.

+ Serve cooked foods warm, but not hot. Kids and seniors are more sensible to temperature than adults.

+ Smooth foods like: oatmeal, mushroom cream and mashed potatoes are often well received.

+ Fear of new foods is almost universal among kids. Suggest rather than command, in such way, that kids will feel more confident about trying it at least.

+ Offer the kid samples of foods that adults enjoy and that can stimulate the child's natural curiosity.

+ Reward your kids for eating a particular food, such as going to the playground to play with them if they eat their veggies.

+ Be careful with the portions. Every one has a specific energy need. Your kids too. Give amounts that satisfy but not overwhelm them or you. Don't get trained for accepting obesity, learn to hear the sign of "I don't feel hungry any more".

+ We have the right to like or dislike things, so is your child. A kid that consistently rejects a food should be allowed to that privilege too.

+ The kid is responsible for how much and whether to eat, but you're responsible for what foods to offer during mealtimes and even some snacking.

+ Encourage the child to seat when eating, then choking is easier and will promote a better digestion.

+ Check for foods that may become lodged in a kids' small windpipe. And also check for foods that can be dangerous, tough, or difficult to be eaten like: popcorn, peanuts, etc.

For snacking and creating other healthy habits:

+ Don't let the kid to snack so much that he/she doesn't feel hungry at mealtimes.

+ Nutritious snacks are just as nutritious as small meals.

+ Keep healthy snack foods simple and available: cheese, fruit, vegetable sticks, yogurt.

+ Don't make an invitation for fighting by begging, cajoling or demanding anyone to eat. If mealtimes are not peaceful, the stomach starts producing good amounts of acid.

+ The preparation of food must be an act which includes love. Children like very much to be included in the process of cooking and serving. Make the time enjoyable and praise for a job well done (or well attempted)!

+ Finally, and maybe the most important is: Children learn from you. Teach them best habits with your own example!

How to help your child to eat healthy during mealtimes and snacking times and like it

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