A parent’s main priority is ensuring their children are happy, healthy, and set up for success. Here are six ways to help your kids develop healthy habits:
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Encourage Nutritious Eating
Children's food preferences begin forming in infancy, so it's important to introduce a variety of flavors early on. A “rainbow diet” that includes colorful fruits and vegetables provides essential nutrients and fiber. MyPlate suggests filling half of each meal with fruits and vegetables, although the exact amount depends on a child’s age. In addition to fruits and veggies, offer a mix of whole grains, protein, and low-fat dairy. If you’re unsure about your child’s nutrition, consult a pediatrician or healthcare provider. -
Create Consistent Routines
Whether during the school year, summer break, or vacations, maintaining routines gives children a sense of stability and supports their well-being. Regular meal times ensure they get the necessary nutrients, while consistent sleep schedules help regulate their internal clock. Establishing activity routines also contributes to their physical and mental health. -
Promote Physical Activity and Fun
The American Academy of Pediatrics recommends at least three hours of physical activity daily for toddlers and 60 minutes most days of the week for elementary and middle schoolers. Making exercise enjoyable—through sports, outdoor play, dancing, or simply running around—helps them develop healthy habits. Staying active also improves sleep, reduces stress, and strengthens the immune system. -
Ensure Quality Sleep
Proper sleep is essential for children’s growth and health. The American Academy of Pediatrics suggests 10-13 hours of sleep (including naps) for ages 3-5, and 9-12 hours for ages 6-12. Establishing a calming bedtime routine can help, such as:
- Avoiding screens at least two hours before bed
- Engaging in quiet activities in a dim setting
- Reading a book
- Using white noise or calming scents like lavender
- Taking a warm bath
- Providing cozy, freshly warmed blankets
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Encourage Hydration with Water
Staying hydrated is crucial for kids and adults alike. The Academy of Pediatrics recommends:
- Ages 1-3: 4 cups of beverages daily (including water or milk)
- Ages 4-8: 5 cups
- Older children: 7-8 cups
In hot weather or during physical activity, water intake should be increased. To make hydration fun, try adding lemon slices, mint, or frozen fruit to water.
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Consider Vitamins and Supplements
A balanced diet typically provides all the vitamins and minerals children need. However, if your child is a picky eater or you're unsure about their nutritional intake, talk to a healthcare provider about supplements. For example:
- Omega-3 Supplements: Great for kids who don’t eat fish, supporting brain and eye health.
- Probiotics: Promote digestive health by maintaining good bacteria in the gut.
- Immune Support: Vitamins C, Zinc, and Vitamin D help boost immunity.
Keep It Up, Parents!
By following these guidelines, you can lay a strong foundation for your child’s health and well-being. It’s never too early to start building healthy habits. You’re doing great!
Every parent wants to know the secret – how do you make kids want to eat nutritious foods? How can you make food interesting for kids? And how can you help picky eaters eat better? Here are some tips to make mealtime easier and more enjoyable for your family!
How to Encourage Picky Kids to Eat
First things first, you can’t force picky kids to eat. Imagine how you would feel if someone made you eat something you didn’t want – not so great, right? But don’t worry! There are plenty of ways to help your picky eater:
- Remove the Stress: Kids eat better when they feel relaxed and not pressured. If you’re less worried about how much they’re eating, they’re more likely to eat willingly. Make mealtime enjoyable by talking about fun topics like your day, favorite books, or upcoming family activities.
- Offer Choices: Serve meals with different components so your child can pick what they like. For example, serve chicken with rice and broccoli. It’s okay if they don’t try everything right away. It often takes 8-10 tries before a child accepts a new food.
- Accept Changing Tastes: Just like adults, kids’ tastes change over time. Keep offering healthy foods without pressure, and they might surprise you by trying them someday.
How to Make Food Fun and Interesting for Kids
- DIY Meals: Let your child personalize their meals. Set up a taco bar or offer toppings on the side for dishes like pasta or baked potatoes. Giving them control makes eating more fun!
- This or That Choices: Involve your child by letting them pick between two options, like choosing the shape of pasta or the topping for their oatmeal. Small choices make them feel more in control and excited about mealtime.
- Fun Shapes: Use cookie cutters to transform foods into fun shapes, like star-shaped sandwiches or heart-shaped veggies. If they’re old enough, let them help with the cookie cutters too!
Making Food Appetizing for Kids
Kids eat with their eyes first, just like adults. Here’s how to make meals more appealing:
- Play with Colors: Serve a variety of colorful fruits and vegetables to make plates look more inviting.
- Creative Presentation: Use fun plates or arrange food in interesting ways, like making a smiley face with fruits.
- Try Different Cooking Methods: If your child doesn’t like a vegetable, try cooking it differently. For example, roasting vegetables brings out their natural sweetness, which is often more appealing to kids.
Kid-Friendly Dinner Ideas for Picky Eaters
Need some inspiration? Here are a few easy dinner ideas:
- Breakfast for Dinner: Pancakes, scrambled eggs, fruit, and sausages make a fun and tasty dinner option.
- Make-Your-Own Pizzas: Use bagels or English muffins as pizza bases, and let your child choose their own toppings.
- Soup and Bread: Serve a hearty soup with bread on the side. If they don’t like the soup, they can still enjoy the bread.
- Fancy Cheese Plate: Arrange cheese, crackers, fruit, and salad on a platter for a fun, mix-and-match dinner.
- Sandwich Bar: Offer different bread, fillings, and toppings, letting your child create their own sandwich masterpiece.
- Let Them Plan: Involve your child by letting them choose a meal from a cookbook or online recipes. Being part of the process makes them more excited to eat.
Supporting Picky Eaters with Multivitamins
If you’re worried that your child isn’t getting enough nutrients from food alone, consider adding a multivitamin. Talk to your healthcare provider to see if a daily vitamin is right for your child.
- L’il Critters Gummy Vites: These delicious gummies support overall health and development with fun flavors like cherry, strawberry, and orange.
- Paw Patrol Daily Multivitamin: Shaped like favorite characters, these gummies provide 11 essential nutrients in yummy blueberry, cherry, and orange flavors.
Picky Eaters? No Problem!
Mealtimes don’t have to be a struggle. By creating a stress-free environment, offering fun and flexible choices, and making food visually appealing, you can help your child explore and enjoy new foods. And if needed, a daily gummy vitamin can fill in any nutritional gaps.
With a little patience and creativity, your picky eater can learn to enjoy a variety of healthy foods!
Brought to you by the Zdravok™ nutrition experts.
