In an ideal world, our children would always eat healthily; vegetables, legumes, and whole grains would be their favorite foods. The reality, however, is that promoting healthy habits is easier said than done.
These ideas can help you get your children to eat healthily from an early age, especially if your children are still young, although changing habits is possible, don't despair.
1- Breastfeed: Breast milk changes flavor depending on what the mother eats, so if you still have babies, or are pregnant, consider exclusively breastfeeding until 6 months, the recommended age to introduce solid food, so that your children have the opportunity to try different flavors from the beginning.
2- Offer variety: We all experience periods where we end up eating the same thing all the time. Plan your menus each week and experiment with new ingredients and recipes to make meals more interesting. You'll be surprised by the ingredients that appeal to children; different colors, flavors, and textures will make your meals more engaging.
3- Cook at home and let them participate: Prepared or frozen meals usually have very similar flavor combinations, so children don't get used to different tastes. Cook at home and let them help, even if they make a mess. My child, who's under two, helps me mix and stir, and he loves it. You can give older children specific tasks, like washing vegetables or measuring ingredients. Give them the opportunity to choose recipes and have them come with you to the market to select food.
4- Don't give options: Don't keep unhealthy foods at home and don't let them change the menu once it's decided. My motto is: if it's cooked and it tastes good, it has to be eaten. It's not about arguing, but simply calmly and lovingly explaining that the food on the table is what's available that day. If they don't want it, that's fine, but they can't eat anything else. If they see you mean it, and they're hungry, they'll end up eating.
5- Eat the same food as your children: If you make your children stir-fried vegetables while you eat cookies, your children aren't going to take you seriously. Eat together and eat the same thing; it's an opportunity for everyone to eat better and spend time together chatting without distractions.
6- Don't let them snack constantly: How many times have I seen children eating chips after school? It's quite possible they're hungry and need to eat, especially if they have another activity after school, but if they're going to have a snack, make sure it's something healthy and nutritious. If they're about to have dinner, it's better that they don't snack and arrive at the table hungry.
7- Patience: With children and meals, you need patience. Don't get angry or desperate, as all you'll achieve is arguments. Be patient and remember that it's perfectly normal for a healthy child to skip a meal.