Proper and balanced nutrition is the "key" for the normal development of the child and the course of his health.. Establishing healthy standards ensures all the necessary nutrients that the body needs at all stages of its development..
Tips for eating vegetables in children
Vegetables in addition to being served on their own, can be cooked in nice, light sauces.
Vegetables have a very good taste and texture when lightly cooked or in chips but still crispy. Adding garlic, herbs, lemon or spices still acquire a wonderful taste.
Do not underestimate raw vegetables. Make plenty of chopped carrot salad, broccoli flowers, peas, corn and add mushrooms that have an unusual taste raw or cooked.
If the recipe calls for onions, leeks can also be used for more vegetables.
The leftover vegetables can be cooked the next day with chicken or turkey in a light dry frying or even in a soup.
For little friends who do not prefer vegetables in their diet we can mash some e.g.. zucchini in their burgers.
Fruit and vegetables: Practical tips for parents
Fruits and vegetables do the same thing in daily consumption regardless of whether they are raw, frozen, cooked or dried.
Even a ripe fruit can be eaten beaten in a blender as a smoothie.
Ideally five servings of different fruits and vegetables provide a good amount of vitamins.
Some products such as juices count as a serving of fruit even though it is served in more than one glass as much of the fiber is damaged..
The sizes and quantities of dried fruit should be clearly smaller than fresh fruit as on the one hand they lose their moisture and fluids, on the other hand contain in a more concentrated amount of sugars and nutrients. One serving is therefore the size of a large spoon.
Do not forget that potatoes are not counted as fruits or vegetables as they are included in the carbohydrates along with rice, bread and pasta..
Tips for eating fruit
The early experience of a child tasting an unripe unripe fruit or having difficulty cleaning it may make the fruit a "difficult job". We teach children how to choose ripe fruit and consequently sweeter and easier ways to clean the fruit.
Fruits are always more ripe and sweet when they are in season. For example, strawberries may be more frustrating in taste near Christmas while more enjoyable just before summer..
Children can react unpleasantly to some deformed battered sides of a fruit. We train them to cut carefully and throw only the battered side and not the whole fruit. For example, we make a fruit salad from chopped fruit with some strokes, adding dried fruits for variety.
End, do not forget that peeled and sliced fruit on the table can certainly be consumed by children more easily than being left in the bowls.
Also try options like: Fresh or dried fruits and low fat yogurt, unsalted nuts, rye or oat cookies, low fat cheeses (mizithra soft, cream cheese, cottage), popcorn without salt and butter, fruit juices or milk shakes with milk, fruit and honey.
Help the children get away from Junk Food
Many studies show that children enjoy making healthy food choices. However, many parents find it difficult to educate their children on healthier food choices, perhaps because of the easy access to fast and ready meals.
The diet that the family follows at home can bring about the necessary changes without upsetting children's long-term choices..
Try not to cook separate meals for children and adults.
The effort to cook twice will lead you to the easy solution of junk food, plus it will burden your pocket.
You can initially reduce the portions or replace them with healthier combinations.
If the healthy menus you made go well, put the most frequent ones!
Set boundaries for when a junkfood is ok!
You can create healthier versions of junkfood at home such as healthy hamburgers with cheese and fresh vegetables, chicken wings etc.
If a child is accustomed to meals that excite him, try to find ways to make meals more attractive but adding healthy ingredients e.g.. Homemade pizza with vegetables and low fat cheese, vegetable skewer with turkey.
You should not neglect your health due to the Covid-19 pandemic or avoid seeking health care if you need it. The Hellenic Healthcare Group in all its Hospitals (HEALTH, Metropolitan Hospital, MOTHER, Metropolitan General, LETO, Crete Interclinic) take all necessary precautionary measures to protect its employees and patients.
Writes Dr. Anna Papageorgiou, PhD, Clinical Dietitian-Nutritionist, Medical School of Athens & Prof.. Physical education, Scientific Associate of Clinical Pediatrics - Adolescent Endocrinology of Children MITERA, Ep. Responsible for the experiential child weight management program "I live, move and eat properly"