According to the National Institutes of Health, approximately 25 percent of children are overweight or obese by the time they begin primary school, and more than one-third are overweight or obese by the time they graduate primary school. These startling figures make it more urgent than ever that your children begin to understand healthy eating. One way to capture their interest about proper diet is to get them engaged in healthy cooking.
The first way to interest your child in healthy cooking is to choose healthy, kid-friendly recipes. Your child may not be able to make a lean roast with roasted vegetables, but he or she certainly can help to prepare a fruit salad with yogurt dipping sauce, for example.
Second, you must choose the foods that you and your child cook carefully. If he does not like broccoli, for example, avoid that vegetable for now. Play to the healthy foods that your child likes. If he prefers leafy green vegetables and fruits, there are plenty of healthy recipes that you can prepare together using those foods. As he begins to appreciate more healthy foods, slowly add in new ones, or even ones he did not like previously. Children are often more willing to try new foods or foods they disliked before if they have a hand in preparing them.
The third tip for getting your child involved in healthy cooking is to let her choose some of the foods and recipes. Giving children choices is a sure way to gain their interest and cooperation. Use options to help guide her selections. If you find that she is beginning to choose too many recipes that just contain carrots, for example, you can give her a choice between two new vegetables to try.
Fourth, teach your child about nutrition. In addition to learning how to prepare healthy foods, your children should also know about the correct portion size, and why eating a variety of healthy foods is important. When you plan your meals, involve him in the planning so he can learn how to create a balanced meal and choose recipes that support his nutritional needs.
Another tip for piquing your child’s interest about healthy cooking is to teach her about the basics of safe food handling. Safe cooking is paramount to your child’s health, and she should begin learning how to avoid food-borne illness now. In addition, children enjoy successfully completing small tasks that involve rules, such as washing their hands and keeping raw meats away from produce. When they feel successful at mastering small tasks, they are more willing to try new cooking tasks that they have not learned before, such as shucking corn or hulling fresh peas.
The sixth tip is to involve your child in making his favorite meals more healthy. For example, if your child loves breaded and fried fish, involve him in planning and preparing a healthier fish dish. Cod that is battered and fried can be made more healthy in the oven. You can still make your cod crispy on the outside by breading it in breadcrumbs and then broiling it, for example.
Finally, allow your child to prepare the occasional sweet or less healthy dish. This may seem counter-intuitive, but children must be taught about moderation. Since she is unlikely to go through her entire life without even eating an unhealthy dessert, she will be healthier and more successful keeping excess weight off if she learns how to choose the correct portion size and how to enjoy the occasional treat without jeopardizing her health.
With a little planning, you can get your child involved in taking control of his or her own health. Understanding healthy cooking, safe food handling, and correct portion sizes are essential skills for your child to master.
John Rushworth runs Havoc Store – a UK based online fitness retailer.
