Do Not Let Children Finish Their Plates
Children should stop eating when they are full and not when they have eaten everything. New York pediatrician Lauren Levine says, “Allowing kids to eat when they’re not hungry doesn’t teach them to listen to what their bodies are telling them.” Adults generally eat everything on their plate, children about 60%. That is normal.
Make Sports Fun And Enjoyable
Children should exercise for at least an hour a day. Take them outside and play football, take the whole family for a walk, or come up with another activity. The important thing is that they like it. When you ask them afterwards how they feel, the endorphins will ensure that the answer is positive. In this way, they will associate physical activity with that nice feeling, which stimulates them for next time.
Don’t Eat In Front Of The Tv
When children watch TV while eating, they eat without attention. As a result, they ignore the feeling of being full. They are also then exposed to any advertisements promoting sweets or junk food among children.
Limit Screen Time
Children are increasingly spending time behind screens, both television and tablets and other devices. This makes them lazy and less creative. A study of children between the ages of 8 and 18 showed that children who spend a lot of time on screens get worse grades and are less satisfied with themselves. The American Association of Pediatrics recommends limiting screen time to 1 to 2 hours per day.
Vary, But Be Patient
A child’s taste preferences don’t change much between the ages of 2 and 8. Tindall: “If they don’t eat something new the first time, it doesn’t mean that they won’t eat it the second or third time. Don’t force them to eat it, but tell them to have it as a snack if they complain later that they are hungry.” Another way is to present the food nicely. One study found that children ate twice as much fruit when pierced on a skewer.
Get Rid Of The Cellphones
Once kids have a cell phone, leave it downstairs overnight. Children sleep less when their mobile is on the bedside table. On the one hand this is due to the blue light, on the other hand because of curiosity when they hear the sound of a new message. Of course, this also applies to the parents.
Provide Healthy Snacks
If the child already needs a snack, make sure it is healthy. A snack does not equal sweets.
Don’t Talk About Calories
As a parent, focus on the positive of food. Explain that one food provides energy and another is necessary for keeping your body healthy. As a result, they learn to appreciate good food, instead of becoming ‘afraid’ of sugars. Teach them the importance of having different colors on your plate. Do not talk negatively about your own weight, especially teenagers are sensitive to this.
Do Not Reward Children With Sweets
Rewarding good performance with sweets not only increases calories, it also strengthens the preference for sweets. For example, they will associate a good grade with a candy, which creates the wrong motivation.
Involve Family And Friends
The following applies to both sports and eating: it is more fun in a group. So go play volleyball with the whole family, or cook together. Enthusiasm is contagious. Research shows that children who help their parents in the kitchen eat more fruits and vegetables than children who don’t. Moreover, it is also pleasant.
Don’t Forbid Too Much
Don’t expect a child to eat just a few chips or a small piece of cake. Find a good balance with each other in what is and is not possible. An example of this is not to eat dessert every day, but a few times a week. Find a way in this that works for both the parents and the children.
Be The Good Example
If you drink soda with dinner yourself, you can’t expect your child to drink milk or water. You have to set a good example for your children. This also applies to sports and putting your mobile away. In this way you show children that the rules are not there to bully them, but that the rules are there because it really is better for everyone.