Children are not born with a craving for junk food or even an aversion for spinach or cabbage. These kinds of food conditionings happen with time, as they are exposed more and more to healthy food choices compared to healthy foods. While it’s true that making an effort to introduce healthier food choices to your child while they’re still babies will be easier than trying to do that when they are older, it is still very possible to influence children’s food choices at any age. This article covers both situations, so read on.
The ideal solid food diet of a healthy baby
Between the age of 4-6 months, a baby will be ready to be introduced to solid foods. This usually begins with a mild, smooth puree which is nutritious yet gentle enough for delicate tummies to digest. One golden tip that BT would like to share is to always introduce a savory food as your infant’s first puree, such as pureed peas, or potatoes, or broccoli, instead of a sweeter choice such as apples or banana. This way, your baby will be less likely to turn away other savory foods, especially vegetables introduced to them in the future in favor of sweeter-tasting fruits, for example.
For babies 6 months of age, breastmilk should still be a vital source of nutrition. However, it may not be enough by itself for your baby’s growth and energy needs. This is why you will need to start offering solid foods to your baby. Be sure to offer these foods after your baby has been breastfed, or, in between nursing sessions. This is to help ensure that your baby continues to breastfeed as much as possible, for as long as possible.
As your baby is just learning to chew and swallow, it is important that the food you offer your baby is either pureed or well-mashed. Foods that can be pureed include rice, lentils, cooked vegetables such as potatoes, carrots, peas, broccoli, etc, and even cooked meat, poultry and fish. Foods that can be mashed finely or coarsely, according to your baby’s ability to chew and swallow, or the number of teeth they have, are: eggs, bananas, stewed fruits, cooked sweet potatoes, and cooked vegetables. The older your baby gets and the more skilled they get at chewing their food, the coarser or chunkier the foods can be. Tip: The older your baby gets, the more colorful and varied their daily diet should be, to ensure your little ones get as much vitamins, minerals, proteins and fatty acids on a daily basis.
Help your child build healthy eating habits
What does food mean for your child? Are they happy to hear that it’s mealtime, or are mealtimes associated with word-wars and tantrums in your household? Food, ideally, should be tasty and fun for children, in order for them to be eating well, and growing well too. It should be the case too, that eating with loved ones provides opportunities for bonding and togetherness. At the end of the day, food is essential throughout childhood and beyond.
There is a saying that goes, “Food is the first type of medicine,”. Yes, kids need good nutrition to live, grow and be healthy. On the flipside, inadequate or improper food intakes can lead to childhood obesity, high cholesterol, high blood pressure, prediabetes and further issues, before or in adulthood.
What should children ideally be eating?
Children need a healthy balanced diet containing foods from each food group so they get a wide range of nutrients to help them stay healthy. You do not need to overfeed your child, however. Serve a small serving, and if your child wants more, then offer it to them. Here’s an idea of what health food with optimal nutrition looks like:
Starchy foods for energy
- Potatoes, bread, rice and pasta are examples of starchy foods which are good sources of energy. They are particularly important during those active childhood years. Many foods from this food group also contain fibre and essential vitamins and minerals, which are important during childhood developmental years. Children should ideally be offered a wide variety of foods from this food group and they should be offered at each meal time.
- Wholegrain breakfast cereals and whole oats are a great way to start the day as they are a good source of energy, vitamins, minerals, and fibre. Avoid sweetened versions of these cereals, or sugar-coated ones, as they encourage the development of a sweet-tooth, and may cause tooth decay as well.
- Rice, noodles, and pasta are ideal foods to be served as main meals. It would be great if your child takes a liking to whole grain varieties of these foods, such as brown rice, whole wheat pasta, etc.
- If your child loves bread, try to switch from white to healthier whole grain varieties instead.
- Children who love potatoes can learn to appreciate them in many healthy ways, such as in a potato salad, mashed or baked.
Fruit and vegetables: Fight off diseases and infections
Encourage your child by all means to eat five portions of fruit and vegetables a day. We live in a country that has dozens of fruit varieties, hence you can never run out of choices.
Vegetables to consider serving your child on a daily/weekly basis:
Spinach, Bok Choy, cauliflower, lettuce, cabbage, peas, carrots, pumpkin, cucumber, long beans, etc.
Examples of fruits your child may enjoy, and that are easily available:
Watermelons, oranges, lychees, bananas, grapes, rambutans, mangosteens, papayas, pineapples, guavas, berries, apples, etc.
Children should eat a variety of fruit and vegetables as this will make sure they get the full range of vitamins and minerals that are essential to fight off diseases and infections, and help them stay healthy. A child-sized portion is roughly half of an adult portion, or, the amount that would fit in the palm of their hand. Encourage your child to eat their fruits and vegetables on a daily basis, gradually increasing the portion to an adult sized one.
Protein for healthy growth
Protein is needed in children’s diet to help them grow and develop. Try to give your child one or two portions from this group daily.
- Meat is a good source of protein. It is also a good source of vitamin B12 and iron. A diet rich in iron will help prevent iron deficiency anemia.
- Children should ideally consume two portions of fish a week, including one oily fish, such as salmon, sardines, mackerel or trout. Although there has always been the dilemma of oily fish containing pollutants that can build up in the body, it was also found that the health benefits of eating oily fish are greater than the risks, so let’s try and encourage children to eat fish regularly.
- Eggs are a convenient alternative to meat/fish and are extremely versatile too. Children generally love scrambled, boiled, or poached eggs, or even a plain and simple omelet.
- For vegetarian families, beans, pulses and lentils can be good alternatives to meat, as they are low in fat and high in fibre, protein, vitamins and minerals.
Daily dairy
Dairy and dairy alternatives are essential childhood staples as they are a good source of calcium, vitamins A and D, protein and fat. Children need calcium in their daily diets to help build stronger bones, teeth and hair. Calcium is also crucial during the developmental years for their nerve and muscle function. Vitamin D in children’s diet helps in the absorption of calcium and therefore plays an important part in strengthening bones.
When your child is a fussy eater
Bringing up children can pose many different types of challenges, and one exasperating one is having to contend with a fussy eater. For many parents this can be cause for worry, especially when their kids refuse to eat healthy foods. Although children are quite resilient and will not harm themselves if they don’t eat enough for a few days, consult your pediatrician if the problem persists to the point of affecting your child’s weight.
In the meantime. Here are some practical tips for parents dealing with fussy eaters are:
- Don’t try to force feed a child
- If your child refuses to eat, remove the food without making a fuss and don’t offer an alternative, wait for the next snack time or meal time before offering food again
- Offer smaller portions of food at meal times
- Try offering finger foods as these are often easier for little ones to manage
- Milk and juices can fill a child up, so avoid offering your child too much to drink before meal times
- Snacks such as cookies, chocolates, cakes and so on can also fill a child up so avoid those too when your child’s mealtime is nearing.
- Always make it a point to eat in a calm and relaxed environment – turn off televisions and radios, tidy away the toys, and don’t rush meals
- A child must learn to appreciate meal times and enjoy their meals together with their families.
