"What Essential Tips Should Moms Know About Healthy Eating for Children?"

Children's Picky Eating and Healthy Diet Habits

Many children experience picky eating and anorexia in their daily lives. As they are growing and developing, the human body requires a significant amount of nutrition. Parents should strive to cultivate good eating habits in their children and impart knowledge about healthy diets. Here are some essential tips:

1. Eat a Variety of Foods, Avoid Picky Eating

No single food can provide all the nutrients the body needs. Thus, it's crucial to consume a diverse range of foods. Any form of picky or partial eating hinders the acquisition of all essential nutrients. If a child dislikes a particular food, parents can offer alternatives from different food groups. However, severe pickiness regarding common foods like vegetables must be addressed. A daily meal plan should encompass the five essential food groups.

2. Balanced Intake of Various Foods

Each food contains unique nutrients, and the body has specific requirements for each. There's no room for excess or deficiency. Liking a food more doesn't justify overconsumption. While variety seems sufficient, nutritional balance might be compromised. Food proportions should be proportional, and combinations within food groups (e.g., coarse vs. fine grains, dark vs. light-colored vegetables, fish vs. poultry) should be considered.

3. Regular Meal Times, No Snacking Between Meals

Three meals a day are the primary source of nutrition, aligning with human digestive system physiology. Snacking between meals reduces appetite for proper meals. Street food, often lacking nutrition and hygiene, should be avoided. Parents can prepare healthy snacks for after school, but in moderation.

4. Moderate Portion Sizes for Meals

The total caloric intake from three meals should be distributed as 30% for breakfast and dinner, and 40% for lunch. Overeating or undereating affects health, energy levels, and brain function. Holidays and family gatherings also require moderation to preserve gastrointestinal health.

5. Light and Healthy Meals, Avoid High-Energy Foods

More than half of a child's daily calories should come from food, with about 1/6 from protein and only 1/4 from fats. Excessive fat or sugar intake leads to overconsumption, increasing risks of hypertension, hyperlipidemia, obesity, and coronary heart disease. Sweet, greasy foods hinder digestion and can cause constipation or gastritis.

6. Choose Foods Suitable for Your Body, Not Just Taste

Cold foods can cause gastrointestinal discomfort or diarrhea in children with weak spleens and stomachs. Greasy foods or spicy hotpots may lead to oral ulcers or constipation. Parents should be aware of food properties and offer meals that match their children's constitution, adjusting for seasonal changes.

7. Focused Eating Environment

Avoid distractions like TV, books, playing, or loud conversations during meals. A calm dining atmosphere encourages slow chewing and relaxation. Parents can engage children by discussing the food or sharing nutritional knowledge. The dining table is not a place for scolding; education should occur outside mealtimes.

In conclusion, children's unbalanced diets are closely related to daily eating habits. Parents can find creative ways to encourage children to enjoy a variety of healthy foods.