Good Nutrition

Good Nutrition

Empower your child to make the right food choices and practise healthy eating habits.

By Dr Tee E Siong

As your child begins to adjust life at school and gets closer to his new friends, you may notice a change in his food preferences and eating habits. For instance, he might be skipping meals, eating very little or snacking excessively on sweets or junk food.

These changes are a result of the increasing freedom and sense of independence a school – going child enjoys. Many parents feel that since their child is big enough to attend school, he or she is mature enough to pick and choose their own food. This is where the real trouble begins.

Your school – going child is at an age when he is easily influenced. He now spends more time with friends at school and during extra – curricular activities. The TV or computer is his constant companion when he gets home. Chances are that these are his main sources of influence, instead of the most important person in his life during this time – you.

Keep in mind, however, that your child still looks up to you as a role model. Make full use of this fact to teach him about the benefits of good nutrition, healthy eating habits and physical activity. Bu doing so, you are influencing his food choices when he is away from home. More importantly, you are also influencing his food choices in the future.

You can empower your child to make sensible choices when it comes to food by:

Empowering yourself

Seek advice from a nutritionist / dietician or your family doctor and pick up the basics of good nutrition and how best to feed your child. You can also read up on good nutrition to arm yourself with the right information. You are more inclined to teach and empower your child when you are confident with the knowledge you have.

Becoming a Role Model

Because your child is impressionable, you should strive to be an example of healthy eating and living. This includes practising good eating habits, enjoying and active lifestyle and keeping good personal hygiene. For example, when eating your veggies, make it a point to tell your child how delicious they taste and how healthy they are. Chances are that your child will follow suit and go for his green, too.

Starting them young

Inculcate healthy eating habits in your child from young. Start with some with something simple, yet important. For example, make sure he eats breakfast every day before going to school. You can also prepare meals in healthy ways so that he will acquire good eating habits from young. Or you can explain to him how important his meals help him grow into a strong, smart boy. This will increase your child’s chances of practising healthy eating habits throughout his life.

Don’t give up

One of the keys to instilling good nutrition knowledge is patience. Your child may refuse to eat his veggies after being told for the fifth time, but keep trying. When you coax and reason with him enough, he will eventually come around to eating them.

Practical, fun tips

Learning about good nutrition does not have to be boring. Here are some tips to make it fun for you and your child.

Shop together

This is a great opportunity to educate your child about food in its raw form so that he is better acquainted with their scent and texture. Children are curious about things around them, and this makes it easier for you to point out how beneficial some foods are. It is never too early to start teaching them about what is listed on food packages. You can pick up a box of wholegrain cereals and tell them about the benefits of eating wholegrain cereals.

Cook together

For starters, you can prepare breakfast together on weekends. Primary school children are at the ideal age to learn about good nutrition. They are interested to learn new things. They are also eager and capable enough to help performing simple task like washing fruits or tearing veggies into pieces. They will be more interested to taste the food they helped prepare as it will give them a chance to tell the rest of the family about it.

Eat together

Make it a habit that your family has a meal together every day. This is an excellent time for you to bond with your child, ask him about his day and share how yours was like. Always keep family mealtime’s fun and casual. Your child is more likely to eat and enjoy his meals in a positive atmosphere.

Play together

Playing with your child is a great way for both of you to enjoy physical activity. You can take him to the park or play ground, or you can play team games such as badminton. Going on a picnic or hiking are also fun family outings.

Communicate together

Always make time to talk and listen to your child. Ask him what his classmates eat, if he likes the same foods and whether he enjoys his physical education sessions at school. It does not need to be only child about all sorts of things brings you closer to him. Keep in mind that there should be two – way communication, so let him talk as much as you do.

The decision to start teaching your child about good nutrition begins with you. Remember that you only have a small window of opportunity to do so because your child grows rapidly and needs good nutrition now. So get started today; feed your child right, educate him about the right foods, and inculcate a love of physical activity.