One of the most important pillars of a healthy lifestyle is a healthy diet. Proper nutrition not only has a positive effect on our physical health, but also significantly affects our mental and emotional well-being.
Why is healthy eating important?
- Energy and vitality : Adequate nutrition provides the body with the necessary nutrients that give it energy for daily activities and an active lifestyle.
- Growth and development : In the case of children, it is especially important that their bodies receive the vitamins and minerals necessary for growth and development.
- Strengthening the immune system : A healthy diet strengthens the immune system, which helps prevent diseases and heal faster.
- Mental health : Good nutrition improves concentration, memory and general mental well-being.
- Long-term health : A healthy diet helps prevent chronic diseases such as diabetes, heart disease, and obesity.
10 steps to developing healthy eating habits
- Use of fresh ingredients - Avoid eating ultra-processed foods! Instead, buy fresh vegetables, fruits, meat and fish, which are rich in nutrients and less processed.
- Example : Prepare a fresh salad and grilled chicken breast for lunch/dinner.
- Regular meals - Plan two to three main meals and two smaller meals a day to maintain energy levels and avoid hunger pangs.
- Example : Porridge for breakfast, an apple at ten o'clock, and a whole grain sandwich for lunch.
- Reducing sugar and salt - Reduce the amount of added sugar and salt in our diet.
- Example : Replace sugary soft drinks with water, cook with less salt.
- Varied diet - Eat a varied diet to get all the necessary nutrients.
- Example : Let's prepare a weekly menu plan that includes different vegetables and protein sources in the right proportion.
- Healthy cooking methods - Prefer grilling, steaming and frying instead of frying in plenty of oil.
- Example : Roast vegetables in the oven, drizzled with a little olive oil.
- Whole grains - Choose whole grains like brown rice, whole grain bread and oats.
- Example : Make porridge with fresh fruit for breakfast.
- Family meals - We eat together with the family, which not only makes eating enjoyable, but also improves family relationships.
- Example : Let's organize a weekly family dinner, where everyone participates in the preparation of the food.
- Smaller portions - Pay attention to portions to avoid overeating.
- Example : Use smaller plates and bowls to eat less food.
- Healthy Snacks - Make healthy snacks like yogurt, nuts, fruits and vegetables.
- Example : Prepare a bowl of fresh vegetables with hummus for a snack.
- Increase water consumption - Drink enough water throughout the day to stay hydrated.
- Example : Drink a glass of water before every meal.
A healthy diet is the basis of a healthy lifestyle, which provides the necessary nutrients for growth, development and the preservation of long-term health. With the ten steps above, we can easily introduce good eating habits into our family.
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How should we talk about the importance of healthy eating with our children?
Healthy eating is essential for the development and well-being of our children. As parents, it is our responsibility to make our children aware of this and to help them understand the reasons.
Toddlers (3-6 years)
At this age, children are curious and open to new information, but they need simple and more playful, simpler approaches.
- Arguments:
- You'll be stronger : "If you eat vegetables, you'll be strong like Popeye!"
- You can run faster : "Fruits help you run faster on the playground."
- You grow up : "Milk helps you grow big and have strong bones."
- Cheerful health : "Lots of colorful vegetables and fruits make you cheerful."
- Examples:
- Playful meal : Let's make funny figures from vegetables and fruits.
- Coloring : Give them healthy food coloring so they learn about the colors and shapes of food.
- Cooking together : Involve them in preparing simple dishes like fruit salad.
- Stories : Let's read them stories about healthy foods and their beneficial effects.
- Reward : Reward them for a healthy snack.
Elementary school children (7-10 years)
At this age, children already understand cause-and-effect relationships better, so they are open to more detailed explanations.
- Arguments:
- Learning is easier : "Healthy foods help you learn better at school."
- More energetic everyday life : "A healthy diet gives you more energy for sports and games."
- Better mood : "Proper nutrition helps you to be in a good mood all day."
- Strong immune system : "Vitamins and minerals help you not get sick."
- Healthy body : "A varied diet helps you be healthy."
- Examples:
- Weekly menu plan : Let's prepare a weekly menu plan together, incorporating their favorite healthy foods.
- Food preparation : Involve them in cooking, give them simple tasks.
- Food diary : Let's make a food diary together, in which we can keep track of what they eat.
- Experimentation : Let's try new foods with them and talk about the flavors.
- Healthy snacks : Make healthy snacks together, like vegetable sandwiches/wraps or natural yogurts with fresh fruit.
Teenagers (11-18 years)
Teenagers are already capable of deeper understanding and making their own decisions, so it is important to reason and involve them in decision-making.
- Arguments:
- Better sports performance : "Proper nutrition improves sports performance."
- Beautiful skin and hair : "Healthy foods make skin and hair beautiful."
- Better concentration : "A healthy diet helps you concentrate better on your studies."
- Healthy weight : "A balanced diet helps you maintain a healthy weight."
- Long-term health : "Healthy eating prevents future diseases."
- Examples:
- Cooking together : Let's cook together healthy recipes that are also attractive to teenagers.
- Nutritional information : Let's talk about nutritional information and look at the effects of different foods together.
- Sports and nutrition : Let's connect the importance of sports and healthy nutrition.
- Eating habits : Support them in developing healthy eating habits, such as eating regular meals and eating healthy snacks.
- Social activities : Organize healthy cooking parties with friends to learn and have fun together.
Understanding and accepting the importance of healthy eating in different age groups requires different approaches. A playful approach, joint activities and understandable explanations help our children understand and appreciate the benefits of healthy eating.
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