Let’s begin with ingredient labels. Be cautious of labels like ‘sugar-free’ or ‘plant-based’ – they can make us assume a product is healthy when it might not be. For example, ‘sugar-free’ products may use artificial sweeteners, which aren’t always the most nutritious choice. Plant-based sugar alternatives are generally better, but even options like coconut sugar can still cause blood sugar spikes because they contain fructose, just like regular sugar.
Understanding what’s in our food and where it comes from helps us make better choices for healthy eating. Do we pick foods with long ingredient lists or simple, less processed options? And are we mindful of how much oil we use when cooking?
The balanced diet chart shows what we should eat, but are we teaching children about moderation, especially with unhealthy snacks? Calling them “treats” can make healthier foods seem less appealing and lead to overindulging.
Processed foods often rely on additives like salt, but herbs and spices can offer even tastier, healthier flavours. Children learn by watching us, so it’s important to model good eating habits that support their oral health and overall well-being.
Healthy Eating Should Be Enjoyable
When we look in our cupboards and fridge, do we see lots of processed foods? Once we learn more about nutrition, we can start removing these from our daily routines. Out of sight, out of mind! This gives us the chance to focus on swapping them for healthier options we can enjoy even more.
Shopping is a key part of teaching children about healthy eating. Making a shopping list helps us stick to our plan and avoid buying things just because they’re on offer. Shopping with children can be a great opportunity to explore different foods, teach them about nutrients, and explain how they benefit the body. You can also talk about the different tastes and textures of foods.
Have we ever thought about why fast food can be so cheap? What makes a burger cost just 99p? Should we prioritise quality over quantity, spending more now on healthy eating to invest in better health in the long run? By being more aware, we can become smarter shoppers, choosing raw, unpackaged foods and cooking meals from scratch. This not only benefits us but also sets a positive example for children.
To become more educated we can use reliable sources like nutritionists and government-backed websites such as the NHS. Early Start does regular webinars on everything from healthy eating in pregnancy to weaning your baby and fussy eaters, usually all free. There are also short courses online and simple, healthy recipes we can find on social media channels.
Habits
When we replace items simply because they’ve run out, we can unintentionally stay stuck in unhealthy habits. To break this cycle, we need to pause and think carefully before buying or consuming anything. Research can help us create meal plans tailored to our individual needs – there’s no one-size-fits-all diet because everyone’s body is different. Some people might say, “I eat lots of sugar, and it doesn’t affect me,” but the truth is, we can’t know without proper tests. These tests can reveal what vitamins and nutrients we’re lacking and what we might be consuming too much of.
For children, an unhealthy diet in their early years – like sugary drinks and sweets – can lead to long-term problems like poor oral health. Imagine growing up and realising that the foods your parents gave you contributed to health issues later in life. Changing habits takes time, and it’s crucial to start teaching healthy choices early. It’s never too late to make changes, though, and everyone can improve their health in some way.
Involving Children In Healthy Eating
Children should have a say in their meals to feel involved, but it’s best to offer them a limited number of healthy options to avoid overwhelming them. Creating a visually balanced diet chart together is a fun way to teach them about food groups. Displaying this near their eating area allows for conversations about how certain foods, like protein, help them grow strong and full of energy.
We can also teach them how to eat healthily, such as combining certain foods for better absorption and knowing when to eat certain things to prevent tooth decay. Using simple terms like “vitamin D” and “muscles” helps children understand their bodies. Outdoor activities can reinforce these lessons, such as talking about why trees are important or the benefits of growing fruits and vegetables at home.
Understanding Taste
A child’s food preferences don’t form overnight. For example, a child who only drinks juice has likely developed that habit over time. Primary carers play a huge role in shaping children’s relationships with food, influenced by culture and what they can afford. Some children eat organic foods, while others rely on food banks.
As practitioners, we can support families by directing them to food banks and providing a variety of healthy foods in the setting. Sharing meal ideas, putting up posters about healthy packed lunches, and encouraging children to try new foods can help build healthier habits early. For a child who refuses water and only drinks juice, start with small steps like diluting the juice, then gradually transition to offering only water or milk. Explaining why water is important and what juice does to teeth helps both the child and the parent understand. Parents can also be directed to resources that provide tips for healthier choices at home.
Supporting Healthy Eating Habits Together
By working together, we can influence a child’s food preferences and guide them towards healthier habits. We are responsible for their long-term health and well-being, which starts with teaching them to make good choices early on.
With simple steps and plenty of resources, we can ensure every child’s nutritional needs are met. Let’s work to give them the best start possible
